When you have local pain, what do you do? You reach for it. Usually, without conscious thought, your hand goes to the area of discomfort and massages it. Knowing the basics of acupressure might make this mindless self-massage much more advantageous, helping you relax and even manage chronic pain.
Acupressure has its foundation in traditional Chinese medicine (TCM), where it was used for over 2,000 years. It's a technique of activating the body's self-healing systems to combat illness and minimize pain. Acupuncture, which utilizes little needles, stimulates the body at certain meridians (pressure point).
Is it effective? The study says yes. It was discovered that acupressure is efficient at decreasing discomfort in nine of ten studies. With a 2,000-year-old performance history, this technique of pain relief has undoubtedly stood the test of time. Tension often tends to focus around acupressure points. With some pinpoint self-massage, you can enhance tissue circulation, promote muscle relaxation and healing, and trigger the release of endorphins - neurochemicals that ease the pain.
While most professionals agree a rubdown can relieve your back pain, there's still some debate concerning what produces this benefit. Regardless of how it works, self-massage appears to assist with back pain. Get a tennis ball and worked it out on these four pressure factors.
When utilizing acupressure to make self-massage, you must be patient and constant. Improvements might not be instant, but regular massage can decrease pain as well as the probability of reappearances.
When trying acupressure:
- Set aside several mins;
- Sit or lie down in a relaxed pose;
- Relax, close your eyes, and take a deep breath;
- Use firm, deep pressure in a small turning or up-and-down activity.
For Shoulder Pain
Neck and shoulder pain is often the result of stress. It can result in what is commonly described as tension headaches. There are several pressure points to use to relieve shoulder discomfort, beginning with one of the most generally used points.
The first and easiest to find is between the web of the thumb and the first finger. What to do:
- Press with firm pressure till you feel mild pain.
- Hold for five seconds.
- Release and repeat three more times.
For Lower Back Pain
Two main pressure points can help with lower back pain. The initial is on your waist:
- Stand up and gently grab your waist with both hands to make sure that your thumbs wrap around your back.
- With your thumbs in place, use a round motion using firm pressure for a count of five seconds.
- Repeat this three times.
You can additionally discover a pressure point to relieve lower back pain about midway up your calf muscle:
- With the same circular motion and pressure, hold for five secs.
- Release and also repeat two more times.
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For Sinus Pain
- The very first point for reducing sinus pressure and discomfort is right in between your eyebrows. Use your index finger or thumb to apply pressure with a circular movement for 5 seconds.
- The second point is at your temples; use the same round movement as before.
- A 3rd option is to map your fingers from your temples to either side of your nostrils. Using a round movement, use stress here for five secs.
Follow this stress strategy for every pressure point, keeping the pressure unpainful.
These 2 Points of Your Lower Back
Imagine drawing a straight, vertical line in the middle of your right butt cheek and up to the lower back. If you ran your hand along that line and stopped 2 inches above the top of your butt, you'd be right on a pressure point that assists alleviate pain in the back. Mainly if you spend all day sitting at a desk, this is a good one to target.
Get a tennis ball and wedge it in between on your own and a chair or wall. Roll the ball around that point and the corresponding point on the other side of your lower back for one to two mins, 3 to 5 times a day.
Your Outer Butt Cheeks
Allow us go back to your butt for a minute. On the side of both your cheeks, there's a point. It is located roughly in the middle where your femur connects to your pelvis. This is another spot you'll intend to massage with a tennis ball or roll on top of with a foam roller.
If you struck the whole location, you'd hit this area. You do not need to be very specific. Particularly if you're stuck on a long drive, placing a tennis ball in between this area and your car seat for a little shimmying massage therapy can work wonders.
This Area on the Back of Your Head
If you enjoy pinching your cell in between your head and shoulder - not a great suggestion - the strain you're putting on your neck can lead to neck and back pain.
With both hands, run your fingers up your neck towards the back of your head until they reach the skull's bottom ridge. You'll feel it. Now slowly rub your fingers back and forth along that ridge and out toward your ears. Do this for 1 to 2 mins 3 to 5 times a day.
Any Area that Hurts
If you have a specific point of pain in your back, try taking that tennis ball - or something firmer, like a lacrosse or golf ball - and using the floor or a wall surface to wedge that ball against your sore spot. Hold the ball there for 30 to 40 secs, then try to extend the surrounding tissue.
Tips on Acupressure
These practices can be done numerous times a day. However, you should provide your body a break if any type of points are sore to the touch. Try starting with light pressure and progressively moving to a more strong touch.
Sensations of pain like those listed above, are commonly brought on by tension and also stress. It is necessary to relax and reduce stress factors for these strategies to have the most impact. If self-massage is challenging for you, you can always ask for help from friends or family members.