Back pain is caused by many factors, but most of these are mechanical in nature and caused by sudden trauma (at work, during a sporting activity) or by repetitive strain; in some cases, albeit rare, it may be some more serious ailment, such as inflammatory arthritis, an infection or even a tumor. When pain is caused by a mechanical factor, possible treatments also include acupressure, chiropractic care, physiotherapy, massage therapy, and acupuncture. Unlike acupuncture, which involves inserting small needles into the skin, acupressure is based on stimulating specific muscle points by pressing the thumbs, all fingers or elbows.
Steps
Part 1 of 4: See a Doctor
Step 1. Make an appointment with your family doctor
If you start to suffer from back pain that doesn't go away after a few days, you need to go to the doctor. He will examine your back, spine and ask you questions about your family history, nutrition and lifestyle. They may also prescribe an x-ray or blood test (to rule out rheumatoid arthritis or a spinal infection). However, your GP has no training in musculoskeletal or spinal problems, so it is likely that they will refer you to a specialist.
- Other professionals who can diagnose and treat mechanical back pain are osteopaths, chiropractors, physical therapists, and massage therapists.
- Before starting any type of acupressure treatment, your doctor will advise you to take anti-inflammatories, such as ibuprofen, naproxen, or aspirin, to manage pain.
Step 2. Get examined by a specialist
Mechanical low back pain is not considered a serious condition, although it can be quite painful and debilitating. Common causes include spinal joint sprains, spinal nerve irritation, muscle tears, and degeneration of the vertebral discs. However, it may be necessary to consult a specialist such as an orthopedist, neurologist or rheumatologist to rule out more serious disorders causing the disorder, such as an infection (osteomyelitis), a tumor, osteoporosis, a fracture, hernia disc, kidney problems or rheumatoid arthritis.
Specialists can use a variety of procedures, such as x-rays, bone scans, MRIs, CT scans, and ultrasounds to diagnose your back problem
Step 3. Learn about the various types of treatments available
Make sure that your doctor clearly explains the diagnosis, especially the cause of the disorder (if possible), and that he explains the different treatments available for your specific case. Acupressure is indicated only if the pain is mechanical in nature and not for more serious diseases, such as cancer, which most likely require chemotherapy, radiotherapy and / or surgery.
This type of pain can be intense, but it does not cause fever, rapid weight loss, bladder or bowel problems, loss of function in the lower limbs, all of which are signs of some more serious illness
Step 4. Consult a Traditional Chinese Medicine (TCM) practitioner
If you feel overwhelmed with the idea of learning the various acupressure points and techniques, you are not comfortable with the idea of healing yourself (or you do not want to ask a friend to help you), you can search the internet for a qualified expert., that you practice in your area (does not necessarily have to be of Asian descent), or an associated clinic with trained professionals. In that case, the treatments will be more expensive, of course, but you will be in good hands, certainly more capable than yours.
- Many acupuncturists also practice acupressure and vice versa.
- It is still unclear how many acupressure sessions are needed to effectively treat back pain (or other ailments), but 3 sessions per week (alternating days) for two weeks is considered a good start and a reasonable method of assessing progress.
Part 2 of 4: Using the Digitopresson Points on the Back
Step 1. Activate pressure points in the lower back
Regardless of which place on the back is sore, over the centuries it has been found that certain pressure points along the entire spine (and in the body in general) can relieve pain, especially when it is mechanical in nature. The pressure points in the lower back are located on the sides of the third lumbar vertebra (just above the hip bones), a few centimeters from it, within the paravertebral muscles and are referred to as points B-23 and B-47. By stimulating them on both sides of the spine, it is possible to soothe low back pain, compressed nerves and sciatica (which involves excruciating pain in the legs).
- For best results, reach for the lower back, press at these points with your thumbs and hold firm pressure for a couple of minutes; then gradually release.
- If you find yourself losing flexibility or strength, ask a friend for help after showing them a pressure point diagram through a smartphone app or other portable electronic device.
- Alternatively, you can lie down and roll a tennis ball over the painful area for a few minutes.
- In traditional Chinese medicine, these pressure points are also called the "Sea of Vitality".
Step 2. Activate hip pressure points
Slightly below the lumbar region is the area of hip pressure points, often called B-48 points. They are located laterally, a few centimeters from the sacrum (coccyx) and superficially, just above the sacroiliac joint (delimited by the dimples above the buttock muscles). For best results, gradually press your thumbs down and inwards along the center of your pelvis, hold firm pressure for a couple of minutes, then slowly release.
- By stimulating the B-48 points on both sides of the sacrum, you can relieve sciatica pain, as well as lower back, pelvic and hip pain.
- Again, if you lose flexibility or strength, ask a friend for help or grab a tennis ball.
Step 3. Activate the pressure points of the buttocks
These are located slightly below and to the sides of the B-48 points and are called the G-30 acupressure points. They are located in the fleshiest part of the buttocks, specifically in the piriformis muscle, which is located below the gluteus maximus muscle. For best results, gradually press your thumbs down and in towards the center of your butt, hold firm and firm pressure for a few minutes, then slowly release.
The sciatic nerve is the thickest nerve in the body and runs through both legs through the buttock area. Be careful not to irritate him when you put pressure on those muscles
Step 4. Apply ice
Immediately after an acupressure treatment, you must put ice (wrapped in a thin cloth) on the thicker muscles of the back or hips for about 15 minutes to avoid possible bruising or unwanted pain.
Putting ice directly on the skin can cause chilblains and skin spots
Part 3 of 4: Using the Acupressure Points on the Arms
Step 1. Press the area between your thumb and forefinger
One of the ways acupuncture and acupressure work is by releasing certain chemical compounds into the blood system, such as endorphins (which are the body's natural pain relievers) and serotonin (a neurotransmitter also called a "mood hormone" for its properties). Therefore, safely applying firm enough pressure to cause some pain to certain points, such as the fleshy part between the thumb and forefinger (called the LI-4 point), can be effective in relieving pain throughout. the body, not just in the back.
- The idea of causing some temporary pain to treat that caused by some injury may seem strange, but it is one of the ways acupuncture and acupressure work.
- While lying on the couch or in bed, apply pressure to this point for at least 10 seconds and then release for 5 more. Repeat at least 3 times and wait to see if the back pain improves.
Step 2. Put pressure on the point around the elbow
It is located on the front of the forearm, 5-7 cm below the crease of the elbow. It is located in the brachioradialis muscle and is often referred to as the LU-6 acupressure point. Sit in a comfortable position and raise your arm to find the point (typically 4 fingers away from the elbow). Start with the most painful side of the body and press the point for about 30 seconds, 3-4 times over a 5-10 minute period, to make the treatment more effective.
The acupressure points may be sore when you first press them, but the sensation will likely reduce as you put this therapy into practice
Step 3. Make sure you put pressure on both hands and elbows
Always try to press and activate the pressure points on both sides of the body, especially if they are easy to reach, such as those on the hands and elbows. It may not be clear which part of your back is most painful, so try to stimulate the pressure points bilaterally if possible.
When you first apply pressure to these areas, you probably experience a slight aching or a mild burning sensation. This reaction often indicates that the stimulated point is the right one; in any case, the pain tends to disappear as you continue to exert pressure
Step 4. Apply ice
Immediately after the treatment, you need to put ice (wrapped in a thin cloth) on the thinner arm muscles for about 10 minutes to reduce the risk of unwanted bruising or pain.
In addition to ice, you can also use frozen gel packs, which are equally useful for controlling inflammation and pain
Part 4 of 4: Using the Acupressure Points on the Legs
Step 1. Press on the top of your foot when lying down
It is best to stimulate the acupressure point between the big toe and the second toe when you are supine; this point is often referred to as "resting" by traditional Chinese medicine specialists. For the best results, press firmly and firmly on the top of the foot, in the area between the big toe and forefinger, for at least 30 seconds, then release the pressure gradually. Repeat on the other foot after a short break.
Soak your foot in an ice-cold footbath after your treatment to avoid bruising and sore
Step 2. Press on the sole of your foot when in a sitting position
This is another beneficial acupressure point of the lower extremities, located a little closer to the toes than the heel. To start, wash your feet thoroughly and sit in a sturdy chair. Then massage the sole of your foot for a few minutes before locating the acupressure point. For best results, press firmly under the big toe for at least 30 seconds, then slowly release the grip. Repeat the procedure on the other foot, after taking a short break to rest.
- If your feet are ticklish, apply a peppermint-based lotion, which numbs them slightly, making them less sensitive to touch.
- It is not recommended for pregnant women to massage and put pressure on the foot and lower leg, as it can cause uterine contractions.
Step 3. Press the acupressure point behind the knees
The important point for this area is located directly below the center of the knee joint (point B-54) and also a few inches to the sides, within the lateral gastrocnemius muscle, known more commonly as the calf (point B-53). For the best benefits, press your thumb firmly for at least 30 seconds, then release gradually. Consecutively stimulate both points behind the knees.
- Stimulating points B-54 and B-53, which are located behind both knees, helps relieve back stiffness, as well as reducing pain in the hips, legs (caused by sciatica) and knees.
- TCM specialists sometimes refer to this point behind the knees as "Commander Middle".
Advice
- To try to prevent back pain: keep a normal weight, stay active, avoid resting too much in bed, warm up or stretch before exercise, maintain correct posture, wear comfortable clothes, wear low-heeled shoes, sleep on a firm mattress and bend your knees when lifting loads.
- As you stimulate the acupressure points, remember to inhale deeply and exhale slowly to provide an appropriate amount of oxygen to the tissues.
