The best examples of 3 examples of acupressure points for back pain

3 classic examples of acupressure points for back pain relief

Let’s start with three of the best-known examples of acupressure points for back pain that people reach for again and again. These are widely taught in acupressure and acupuncture circles and are often mentioned in pain-management discussions.

We’ll focus on:

• A powerful hand point often used for whole-body pain
• A lower-back point you can reach yourself
• A leg point that connects strongly to the lumbar area

I’ll describe each point in plain language so you don’t need an anatomy degree.

1. LI4 (Hegu): Hand point often used for whole‑body pain

If you want an example of an acupressure point that almost every practitioner knows, LI4 is it. While it’s famous for headaches, many people also use it as part of a routine for back pain because it’s thought to influence general pain perception.

Where it is
On the back of your hand, in the fleshy web between your thumb and index finger. If you bring your thumb and index finger together, a small bulge appears. LI4 sits at the highest point of that bulge, closer to the index finger.

How to press it
Use the thumb of your opposite hand to press into that spot, aiming for a firm, achy pressure—not sharp pain. Hold for 30–60 seconds while breathing slowly, then switch hands. You can repeat this 2–3 times.

How this fits into examples of 3 examples of acupressure points for back pain
Think of LI4 as your “global support” point. It won’t replace stretching or medical care, but many people use it along with more targeted back points when their lower back tightens up after sitting or a long drive.

Safety note: LI4 is traditionally avoided during pregnancy. If you’re pregnant, skip this point and talk with your obstetric provider before trying acupressure.

2. B23/B47: Lower-back points you can reach yourself

When people ask for an example of an acupressure point that feels directly connected to their back pain, these lower-back points are often what they’re picturing. In acupuncture charts, they’re called Bladder 23 (B23) and Bladder 47 (B47), but don’t get hung up on the names.

Where they are

• Put your hands on your waist, thumbs toward your spine.
• Slide your thumbs slightly inward until they’re about two finger-widths away from your spine, at the level of your waistline. That’s roughly where B23 sits.
• Move a little farther outward from the spine, still at the same level—that’s around B47.

You don’t need to be exact. You’re aiming for tender, tight spots in that area.

How to press them
You can press these points while lying on your back with a tennis ball or massage ball under each side of your lower back, just outside the spine. Slowly let your weight sink into the balls for 30–60 seconds. Breathe deeply and adjust if the pressure feels too sharp.

Why these are strong examples of 3 examples of acupressure points for back pain
These points sit right in the region where many people feel dull, aching, end-of-day back pain. They’re popular examples because you can use them while lying down, and they pair nicely with a heating pad and gentle knee-to-chest stretches.

3. GB30: Hip–buttock point for radiating low back pain

If your back pain tends to travel into your hip or upper leg, GB30 is one of the best examples of an acupressure point to explore, with care.

Where it is

• Stand and place your hand on the side of your hip where you feel the bony bump—that’s your greater trochanter.
• Imagine a line from that bump to the center of your buttock.
• GB30 sits roughly one-third of the way toward the center of the buttock from the hip bone.

You’ll often find a deep, sore spot in this area, especially if you sit a lot.

How to press it
Lie on your side with a folded towel or soft ball under that sore spot. Gently roll until you feel a deep, pressure-ache. Hold 20–30 seconds, then ease off. Avoid anything that sends sharp, electric, or burning pain down the leg.

How this fits into our examples of 3 examples of acupressure points for back pain
GB30 is a good example for people whose “back pain” is really a mix of lumbar tension and hip/leg tightness, like early-morning stiffness or soreness after a long walk or run.

More real examples of acupressure points that can help back pain

Those three are a solid starting set, but useful examples include several other points that you can reach easily and blend into a daily routine. Here are more real examples of acupressure points that people commonly use for back tension.

4. B40: Behind-the-knee point for lumbar tension

B40 (Bladder 40) is often used in acupuncture for low back pain and leg tension.

Where it is
At the midpoint of the crease behind your knee, right in the center.

How to press it
Sit with your knee slightly bent. Use your thumb to press into the middle of the crease, angling slightly upward. Hold for 20–30 seconds on each leg. If the area is very tight, start gently.

Why it matters
This point is a great example of how leg tension and low back pain are connected. People who stand all day or walk long distances often feel relief in their back when they soften tight hamstrings.

5. K3: Inner ankle point for chronic low back ache

K3 (Kidney 3) is another example of an acupressure point used in many chronic low back pain protocols.

Where it is
On the inner side of your ankle, in the soft hollow between the inner ankle bone and the Achilles tendon.

How to press it
Sit comfortably, bring one ankle onto the opposite knee, and use your thumb to press into that hollow. You’re looking for a firm but tolerable ache. Hold 30 seconds to 1 minute per side.

When to try it
K3 is a good example of a point to use when your back pain is more of a long-term, nagging soreness rather than a sharp injury.

6. SI3: Hand point often paired with neck and upper-back pain

If your “back pain” lives more between your shoulder blades or climbs into your neck, SI3 (Small Intestine 3) is worth trying.

Where it is
On the outer edge of your hand, just below the little finger, at the end of the crease where your palm meets your hand when you make a loose fist.

How to press it
Make a gentle fist and look for a small depression at the base of the little finger, on the outer edge. Press with the thumb of your opposite hand for 20–30 seconds, then switch sides.

Why it’s one of the best examples for upper-back strain
People who spend hours at a laptop or on their phones often feel tightness in the neck and upper back. SI3 is frequently used along with gentle neck stretches and posture breaks.

7. Local trigger points along the spine

Not every helpful acupressure point has a fancy name. Some of the most practical examples include simple trigger points:

• Tender knots just to the left and right of the spine in the upper back
• Tight spots under the shoulder blades
• Sore bands of muscle in the mid-back from slouching

You can use your thumbs, a friend’s hands, or a massage ball against a wall to press into these spots for 20–60 seconds while breathing slowly. These real examples of acupressure-style pressure often give immediate, if temporary, relief.

How to use these examples of 3 examples of acupressure points for back pain safely

Acupressure is usually gentle, but it still needs some common-sense boundaries.

Start softly, then build up

You don’t need to grind into these points. A steady, firm, “good hurt” is enough. If you find yourself holding your breath, clenching your jaw, or tensing up, the pressure is probably too strong.

A simple routine using the examples of 3 examples of acupressure points for back pain might look like:

• LI4 on both hands
• B23/B47 with tennis balls under your low back
• GB30 or B40 if your pain travels into the hips or legs

Spend about 5–10 minutes total, once or twice a day.

Pair acupressure with modern back-care habits

Current guidelines from organizations like the National Institutes of Health (NIH) and American College of Physicians emphasize movement, stretching, and self-care for most non-serious low back pain. You can read about general back pain management here:

• NIH on low back pain: https://www.ninds.nih.gov/health-information/disorders/low-back-pain
• Mayo Clinic overview of back pain: https://www.mayoclinic.org/diseases-conditions/back-pain/symptoms-causes/syc-20369906

Use these examples of acupressure points alongside:

• Gentle walking or light movement instead of long bed rest
• Simple core and hip stretches approved by your provider or physical therapist
• Ergonomic tweaks to your chair and desk

When NOT to use these examples

Skip acupressure and get prompt medical help if you have:

• New back pain after a fall, accident, or trauma
• Numbness, weakness, or tingling in your legs that’s getting worse
• Trouble controlling your bladder or bowels
• Fever, unexplained weight loss, or a history of cancer plus new back pain

The National Institute of Neurological Disorders and Stroke (NINDS) and Mayo Clinic both list these as red-flag symptoms that need medical evaluation.

2024–2025 perspective: Where does acupressure fit in back pain care?

Recent research still paints a mixed but interesting picture. Some studies suggest that acupressure and acupuncture may offer short-term relief for low back pain, especially when combined with exercise and education.

For example:

• A review on non-drug treatments for back pain, discussed by the National Center for Complementary and Integrative Health (NCCIH), notes that acupuncture can help some people with chronic low back pain, and acupressure is often used in a similar spirit. See: https://www.nccih.nih.gov/health/back-pain

The bottom line: using these examples of 3 examples of acupressure points for back pain makes the most sense as part of a bigger plan that includes movement, posture, stress management, and, when needed, professional care.

Step-by-step routine using our best examples

Here’s a simple way to put all this into practice in about 10 minutes:

Step 1: Warm up (1–2 minutes)
Do gentle cat–cow stretches on hands and knees, or slow pelvic tilts while lying on your back.

Step 2: Hand points (2–3 minutes)
Press LI4 on each hand for 30–60 seconds while breathing slowly. If you also have upper-back tension, add SI3 on each hand.

Step 3: Lower-back focus (3–4 minutes)
Lie on your back with tennis balls under B23/B47 area on both sides. Let your weight sink in for up to a minute, then move the balls slightly and repeat.

Step 4: Leg/hip support (2–3 minutes)
Choose B40 behind the knees or GB30 at the hip–buttock region, depending on where your pain travels. Hold each side 20–30 seconds, repeat once.

This routine strings together several of the best examples of acupressure points for back pain into one short, realistic session you can do before bed or after work.

FAQ: examples of acupressure points for back pain

Q1. What are some quick examples of acupressure points for back pain I can use at my desk?
Good desk-friendly examples include LI4 (between thumb and index finger), SI3 (along the outer edge of the hand), and gentle pressure along the muscles next to the spine between the shoulder blades using your own thumbs or a small ball against a chair.

Q2. Can you give an example of a simple daily acupressure routine for chronic low back pain?
Yes. One example of a daily routine is: LI4 on both hands, B23/B47 with tennis balls under your lower back, and K3 on the inner ankles. Spend about 30–60 seconds on each point, once or twice a day, along with light stretching.

Q3. Are these examples of 3 examples of acupressure points for back pain safe to use with medications or physical therapy?
For most people, yes. Gentle acupressure is often used alongside pain medications, physical therapy, and exercise. Still, if you have osteoporosis, are pregnant, have recent surgery, or have a serious medical condition, ask your healthcare provider before trying strong pressure.

Q4. How long before I notice any effect from these examples of acupressure points for back pain?
Some people feel a bit of relief or relaxation within minutes; for others, it’s more subtle and gradual. Think of these examples as tools to use consistently over days and weeks, not a one-time fix.

Q5. Do doctors support using these examples of acupressure points for back pain?
Many conventional providers are open to patients using gentle acupressure as a self-care tool, as long as it doesn’t replace needed medical evaluation. Organizations like NCCIH and Mayo Clinic acknowledge that acupuncture and related techniques may help some people with chronic back pain, especially when combined with exercise and education.

If you treat these examples of 3 examples of acupressure points for back pain as one part of a larger back-care plan—moving more, sitting less, managing stress, and checking in with your provider when symptoms change—you’ll get far more out of them than if you just poke at a sore spot and hope.