Managing pain with acupressure and reflexology

When pain disrupts your day, finding relief can feel challenging. But natural techniques like acupressure and reflexology offer alternative ways that may help ease discomfort. These ancient practices use targeted pressure points across the body to encourage healing, ease discomfort and bring balance to your system.

If you’re curious about how pressure points in the human body can be used for pain relief, this guide covers everything you need to know—from what acupressure and reflexology are to their benefits and how to get started.

What are acupressure and reflexology?

Acupressure and reflexology are therapeutic practices rooted in traditional healing systems. They focus on stimulating specific pressure points to help relieve pain, tension and other health concerns.

Acupressure

Acupressure involves applying firm, gentle pressure to points on the body with your hands, thumbs, or tools. It stems from Traditional Chinese Medicine (TCM) and is based on the belief that energy (or qi) flows through pathways called meridians (Source: A). 

When this energy becomes blocked, it is believed that it may cause discomfort or illness (Source: B). By applying pressure to these areas, acupressure aims to restore balance and promote the body’s natural healing process.

Pressure points in the human body release endorphins, which may reduce pain perception and promote relaxation (Source: C).

Reflexology

Reflexology is a type of touch therapy focusing on pressure points in the hands, feet and ears. Reflexologists believe these points correspond to specific organs, glands, or systems within the body. By stimulating these areas, reflexology aims to improve circulation, release tension and support overall wellness.

These techniques are gentle, non-invasive and often practised at home, making them accessible options for those seeking natural pain relief.

Common hand and body pressure points for pain relief

There are 361 pressure points on 14 meridians (Source: D), but don’t worry. You won’t need to remember them all. Here are just a few pressure points often used in acupressure for pain management:

1. LI4 (Hegu) – Located on the webbing between your thumb and index finger, this pressure point is believed to relieve headaches, toothaches and neck tension.

How to apply: Press firmly with your thumb for 30 seconds to 1 minute, breathing deeply as you hold.

2. GB20 (Gallbladder 20) – Found at the base of the skull, in the hollows on either side of your neck. This point may help relieve pain.

How to apply: Use your thumbs to apply gentle pressure in small circles for 1-2 minutes.

3. PC6 (Neiguan) – Located on the inner forearm, about three finger widths from the wrist crease. This point is considered helpful for reducing nausea, stress and chest pain.

How to apply: Apply firm pressure with your thumb for 1-2 minutes.

4. SP6 (Sanyinjiao) – Situated on the inner side of the lower leg, about four finger widths above the ankle. This point is believed to help relieve lower back pain and menstrual cramps.

How to apply: Press the area gently for 1 minute and repeat as needed.

Reflexology for pain management

While acupressure looks at the entire body, reflexology focuses on pressure points in the feet, hands and ears (Source: E). Practitioners believe these points, or reflex zones, mirror other body parts and could alleviate discomfort through targeted stimulation (Source: F).

Foot pressure points

The feet are considered a map of the body in reflexology, with specific areas corresponding to organs and systems.

• Heel: Thought to correspond to the lower back and pelvic area.
• Arch: Relates to the digestive organs.
• Ball of the foot: Connects to the lungs and chest.

Hand pressure points

The hands also have reflex zones corresponding to various body parts, offering a portable option for quick relief.

• Base of the thumb: Linked to the head, neck and sinus areas.
• Centre of the palm: Relates to the digestive system and solar plexus.
• Fingertips: Correspond to the brain and nervous system, making them great for mental clarity and stress relief.

Ear pressure points

The ears are another key area in reflexology. Specific points in the ear are thought to correspond to the entire body, with some similarities to the foot reflex zones.

• Ear lobe: May help calm the nervous system and relieve stress.
• Upper ear: Associated with the head, face and brain. It may relieve headaches and mental fatigue.

Reflexology stimulates the release of endorphins—your body’s natural painkillers—which could help reduce pain perception (Source: G). While more research is needed to understand the mechanisms behind reflexology, its calming effects and potential to release endorphins make it a popular complementary therapy.

Benefits of acupressure and reflexology

Acupressure and reflexology offer a range of potential benefits that may help manage pain. These include:

• Non-invasive relief: Unlike some treatments, acupressure and reflexology don’t rely on medication, making them gentle, natural approaches to pain relief.
• Improved circulation: Stimulating pressure points may encourage better blood flow, helping the body deliver oxygen and nutrients to needy areas.
• Reduced stress and tension: Pain and stress often go hand-in-hand. Acupressure and reflexology promote relaxation, which can help ease muscle tightness and emotional tension.
• Accessibility: With a bit of guidance, these techniques can be practised safely at home. Whether you’re targeting hand pressure points or reflex areas in your feet, they can become part of your self-care routine.
• Complementary care: Acupressure and reflexology can complement other treatments or therapies as part of your overall care plan. Always check with a healthcare provider to ensure they’re right for you.

While individual results may vary, these practices are valued for their ability to promote a sense of balance and calm—two key ingredients for managing pain.

Getting started with acupressure and reflexology

If you’re new to acupressure or reflexology, here are some helpful tips to get started safely and confidently.

Start gently: When exploring pressure points, begin with light pressure. Acupressure and reflexology should feel relieving, not painful. If you're unsure about the amount of pressure, go easy and gradually build up as you get more comfortable.

Focus on relaxation: Deep breathing is key. Before starting, take a moment to centre yourself in a calm space, free from distractions. 

Listen to your body: Acupressure and reflexology are meant to soothe, not cause discomfort. If any area feels sore or uncomfortable, stop and try again later. It’s normal for some pressure points to feel tender, but pain relief should never feel painful.

Consistency is key: Regular practice can help you get the most out of these techniques. Whether you’re using them daily or a few times a week, consistency will help your body respond better to pressure.

Safety first: While acupressure and reflexology are generally safe and non-invasive, they might not be suitable for everyone, especially those with certain medical conditions or during pregnancy. Always check with your healthcare provider if you have any concerns before starting.

Tools for acupressure and reflexology

A few simple tools can enhance your experience and help you take your acupressure or reflexology routine to the next level.

Acupressure mats or pillows: These mats have small pressure points that gently stimulate multiple points on your body at once. They're great for unwinding after a busy day or as part of your bedtime routine.

Hand or foot rollers: These compact, portable tools help stimulate reflexology points in the hands or feet with minimal effort. Simply roll them over your feet or hands to gently massage and apply pressure to various reflex zones.

Massage balls: Small, textured balls can target pressure points in your back, shoulders, or feet, offering a portable and effective way to apply acupressure.

Pressure point charts: These charts are great resources for quickly identifying key pressure points, especially for beginners. You can find them online or in books on acupressure and reflexology.

Apps: Many apps provide visual guides and timers for practising acupressure and reflexology at home, making it easier to follow routines.

Try this quick acupressure routine

Try this simple acupressure routine to help you release tension and calm your mind. Follow these easy steps:

1. Find a quiet, comfortable space: Take a moment to get comfortable and breathe deeply, setting the tone for your session. 
2. Press LI4 (Hegu): Located between your thumb and index finger, press and hold for 1 minute while breathing deeply.
3. Move to PC6 (Neiguan): Located on your inner forearm, about three finger widths from your wrist, apply pressure for 1 minute. 
4. Gently massage GB20 (Gallbladder 20): Located at the base of your skull, gently apply pressure for 1-2 minutes.
5. Finish with deep breaths and a light stretch: After your session, take a few deep breaths and stretch your neck, shoulders and arms.

Relieving pressure

Acupressure and reflexology are natural, non-invasive methods that may help relieve pain by targeting key pressure points across the body. Whether you’re managing muscle tension, headaches, or chronic pain, these techniques offer a simple way to support your body and mind.

While acupressure and reflexology may not replace medical treatment, they offer simple, natural ways that may help manage pain. Combining these techniques with other treatments could be a helpful step toward finding balance, relaxation and relief.

Feeling curious? With just your hands and a little know-how, you can start exploring the benefits of acupressure and reflexology to help ease pain and reconnect with your body’s natural rhythms.