10 Back Pressure Points You Should Know for Stress Relief

Stress isn’t just a mental problem, it’s able to manifest physically and often does so in the back and shoulder areas of your body. When stress goes unchecked, it can build up and lead to muscle tension, stiffness, or even chronic pain in the upper, middle, and lower back. This can be disruptive to your daily routine and impede your quality of life. The good news is there are pressure points in the back that may help alleviate stress and get you back on track.

By stimulating these pressure points in back areas, you can release some of that tension. Techniques like acupressure and self-massage or tools like zero gravity chairs could reduce anxiety levels and improve your mental well-being.

Today, we’re discussing how back pressure points work to relieve stress and lower anxiety. We’re taking a special look at how the zero gravity position may be particularly helpful, as well as the locations of 10 back pressure points you can target for relaxation. Whether you’re dealing with occasional back stiffness or chronic stress-related discomfort, understanding these points and how to stimulate them can make a world of difference in your daily life.

Learn more about how stress affects your health after this article.

How Back Pressure Points Provide Stress Relief

Back pressure points are specific spots on your body where tension tends to accumulate. In traditional Chinese medicine, these points are considered gateways for energy, or Qi (pronounced 'chee'). Stimulating these pressure points in the back is thought to restore balance, release tight muscles, and assist in how to regulate your nervous system. When stress builds up, pressure points in back areas can become sensitive or painful. That’s a telltale sign it’s time to look into solutions to feel better.

Acupressure is a form of therapy that uses manual pressure on back pressure points. It can be done with your fingers, a massage tool, or a professional massage therapist. The process applies firm, gentle pressure to each of the back pressure points, holding it for several seconds and then releasing it. This action may help improve circulation, release endorphins for pain relief, and alleviate any physical discomfort you’re experiencing caused by stress.

Zero Gravity Position Can Relieve Pressure Points in the Back

Beyond acupressure or massage guns, however, there’s another tool people have turned to that may be helpful for stress relief: zero gravity chairs. Zero gravity chairs are modern recliners that may bolster physical and mental well-being in a wide array of ways. These chairs are designed to reduce excess pressure on your spine by distributing your body weight evenly. This could help relieve pressure from key back pressure points that are often strained in regular sitting or standing positions. They can complement acupressure techniques or serve as a stand-alone tool for stress and anxiety relief.

The zero gravity position isn’t just about comfort, it’s about how your body heals itself. By elevating your legs slightly above heart level, these chairs may also help with spinal decompression, ease muscle tension, and improve blood circulation throughout your body. It’s why so many have turned to zero gravity chairs for back pain relief and deepening relaxation.

To take it further, the best zero gravity chairs also provide heat therapy and massage features. Vibration massage or air pressure massage zero gravity chairs may stimulate back pressure points to assist other stress relief techniques.

Where Are the Pressure Points in the Back?

You might have experience with how a massage relaxes you, but have you asked, “Where are the pressure points in the back​?” Acupressure and traditional massage techniques have identified specific pressure points along the back that can help alleviate stress, tension, and even emotional discomfort. Knowing how to target these specific spots is the most effective way to manage stress relief through pressure points on back and shoulder areas.

Take a look at these 10 back pressure points, where they’re located, and how they might facilitate stress relief:

1. GB 21 (shoulder well): This back pressure point is located at the top of your shoulders near the base of your neck. It can help relieve tension in the shoulders and neck and is useful for stress-related stiffness.

2. GB 20 (wind pool): The GB 20 back pressure points are just below your skull on either side of your spine. Triggering this spot is great for easing headaches, neck tension, and overall stress.

3. BL 10 (tianzhu): This point is situated on your upper back, close to where your neck meets your shoulders. It’s thought to help with tension headache relief and reduce stiffness in your upper back.

4. BL 12 (fengmen): Located on the mid-back near the spine, this point may alleviate physical tension and emotional stress.

5. BL 15 (shenshu): The BL 15 pressure point in the back is near your lower thoracic spine (close to your waist). It’s known for reducing fatigue that can be caused by elevated stress levels and relieving low back pain.

6. BL 23 (shenyu): This back pressure point is on your lower back near the second lumbar vertebra or your spine. By stimulating this point, you may relieve tension from excess stress and improve overall back health.

7. BL 40 (kunlun): This is one of the back pressure points that isn’t actually directly on your spine area, but the back of your body. It’s included in the list of pressure points on back areas even though it’s behind your knee. This point is connected to alleviating lower back stress and increasing relaxation.

8. GV 4 (mingmen): The GV 4 back pressure point is on your spine at the level of the second lumbar vertebra. This point is used for balancing energy and relieving lower back pain.

9. GV 12 (zhongshu): Located in the mid-back near the spine, this pressure point in the back might reduce anxiety and emotional tension.

10. SI 15 (jianzhong): This is a back pressure point near your shoulder blade. It’s ideal for releasing shoulder and upper back tension caused by stress.

Get Stress Relief Using Back Pressure Points

The benefits of engaging back pressure points have been noted for centuries. By targeting these key pressure points in back and shoulder areas through acupressure, massage, or relaxing in a zero gravity chair, you can lower your stress levels naturally. Whether you're trying to create a daily relaxation routine or have a spot-treatment option for those times when tension builds up, these techniques and tools offer an effective way to care for your physical and mental well-being.

Disclaimer: This content is not medical advice. Please consult with your healthcare professional when considering implementing changes to your health or workout routines to ensure it’s compatible with your needs.