4 Acupressure Points for Constipation

Acupressure points for constipation offer a natural and effective way to relieve digestive discomfort without the need for medication. By stimulating specific pressure points, acupressure helps promote bowel movements, improve stool consistency, and enhance overall digestive function. 

Research has shown that acupressure can be beneficial for various groups, including pregnant women, psychiatric patients, stroke inpatients, and individuals undergoing hemodialysis. Studies indicate that targeted acupressure techniques not only reduce constipation severity but also improve quality of life and decrease reliance on laxatives. 

As a safe and accessible complementary therapy, acupressure provides a holistic approach to managing constipation, supporting better gut health and overall well-being.

Table of Contents:

1. How Acupressure Helps with Constipation
2. 4 Effective Pressure Points for Constipation
   1. L14 (Hegu)
   2. ST36 (Zusanli)
   3. CV6 (Qihai)
   4. SP15 (Daheng)
3. Tips for Maximizing Acupuncture Benefits
4. Conclusion
5. General Acupressure FAQs

How Acupressure Helps with Constipation

The digestive system plays a crucial role in breaking down food, absorbing nutrients, and eliminating waste. However, various factors can disrupt this process, leading to constipation. 

Common constipation causes include:

• a low-fiber diet
• dehydration
• lack of physical activity
• stress
• certain medications

When the digestive system slows down, stool becomes harder and more difficult to pass, resulting in discomfort and bloating. While medications and dietary changes can help, many people seek natural alternatives like acupressure to relieve constipation effectively.

Stimulating specific acupressure points can help promote bowel movements by encouraging the body’s natural digestive functions. Many studies show that pressure applied to areas like the abdomen, lower back, and hands is believed to improve circulation, relax intestinal muscles, and stimulate peristalsis—the wave-like contractions that move stool through the intestines. 

Read More: Stomach Qi 101

A 2019 study on 70 patients found that acupressure significantly increased bowel movements and improved stool quality compared to a placebo, suggesting it as an effective complementary treatment for constipation.

Similarly, a 2015 study on 78 patients found that self-administered acupressure significantly improved constipation symptoms and quality of life compared to a sham group, with benefits lasting up to two weeks post-intervention.

Additionally, a 2023 study on 128 patients found that acupressure significantly improved constipation symptoms, reduced the need for laxatives, and promoted normal bowel movements compared to a sham acupressure group

While acupressure is generally safe, certain precautions should be taken. Pregnant women, individuals with serious digestive conditions, or those recovering from surgery should consult a healthcare professional before trying acupressure. Additionally, it should be performed gently to avoid discomfort or injury.

4 Effective Pressure Points for Constipation

LI4 (Hegu) – The Hand Valley Point

One of the most effective acupressure points for constipation is LI4 (Hegu), also known as the Hand Valley Point. This pressure point is located on the fleshy area between the thumb and index finger. Stimulating this point is believed to help regulate bowel movements by promoting energy flow throughout the body and relieving stress, which can contribute to digestive issues.

To apply acupressure to LI4 (Hegu):

• Find the soft, fleshy area between your thumb and index finger.
• Use your opposite thumb to press and massage the area in small circular motions.
• Maintain the pressure for 1-2 minutes on each hand while taking slow, deep breaths.

In addition to stimulating bowel movements, this point can also help reduce stress, tension, and headaches, contributing to overall well-being.

Regularly practicing acupressure on LI4, along with proper hydration and a fiber-rich diet, can be a natural and effective way to manage constipation. However, pregnant individuals should avoid stimulating this point, as it may induce contractions.

ST36 (Zusanli) – The Leg Three Miles Point

Another powerful acupressure point for constipation is ST36 (Zusanli), also known as the Leg Three Miles Point. This point is located about four finger widths below the kneecap, on the outer side of the shinbone. Stimulating ST36 can help enhance gut motility, improve digestion, and boost overall energy levels, making it a valuable point for relieving constipation naturally.

To apply acupressure to ST36 (Zusanli):

• Sit comfortably and find the area four finger widths below your kneecap, slightly to the outer side of your shinbone.
• Use your thumb or index finger to press and massage the point in circular motions.
• Hold the pressure for 1-2 minutes on each leg, breathing deeply to enhance relaxation.

Activating ST36 supports digestion, encourages regular bowel movements, and provides an overall energy boost. For best results, combine ST36 acupressure with a balanced diet and hydration. 

CV6 (Qihai) – The Sea of Energy Point

Another effective acupressure point for constipation relief is CV6 (Qihai), also known as the Sea of Energy Point. This point is located about two finger widths below the belly button and is associated with strengthening digestive function, reducing bloating, and promoting regular bowel movements. Stimulating this point can help activate the abdominal muscles and intestines, making it beneficial for those experiencing sluggish digestion.

To apply acupressure to CV6 (Qihai):

• Place two fingers just below your belly button to find the exact spot.
• Use your fingertips to press lightly and massage in slow, circular motions.
• Maintain the pressure for 1-2 minutes, focusing on deep, steady breathing.

Stimulating CV6 can help strengthen the digestive system, relieve bloating, and encourage smoother bowel movements. For optimal results, practice acupressure on this point daily, especially when feeling constipated. 

SP15 (Daheng) – The Abdominal Point

Another beneficial acupressure point for constipation relief is SP15 (Daheng), also known as the Abdominal Point. This point is located about two finger widths from the navel on both sides and is directly linked to intestinal function. Stimulating SP15 can help activate the digestive system, encourage bowel movements, and relieve discomfort caused by sluggish digestion.

To apply acupressure to SP15 (Daheng):

• Find the spot about two finger widths from your navel on both sides of your abdomen.
• Use your fingertips to press each point simultaneously, massaging in slow, circular motions.
• Hold the pressure for 1-2 minutes, taking deep breaths to promote relaxation.

Activating SP15 stimulates intestinal activity, supports digestion, and helps regulate bowel movements. This technique can be particularly useful for individuals experiencing bloating or irregularity. 

Research continues to highlight the potential of acupressure as an effective, non-invasive method for relieving constipation. Several studies have examined its impact on different populations, from general adults to pregnant women, demonstrating promising results.

A systematic review of 34 randomized controlled trials, conducted between 2007 and 2023 with a total of 2,465 participants, found that auricular acupressure (AA) significantly improves various constipation-related outcomes. The study reported that AA was associated with increased complete spontaneous bowel movements (CSBMs), improved stool consistency (BSF), reduced constipation severity (CAS), higher responder and cure rates, and enhanced quality of life (PAC-QOL) compared to control groups. Importantly, the analysis found no significant difference in adverse events between the AA and control groups, suggesting that AA may be a safe complementary treatment for constipation.

A 2021 randomized controlled trial of 120 pregnant women found that self-administered acupressure at the TH-6 point significantly reduced constipation severity compared to a control group. The study suggests that acupressure is an effective, non-drug alternative for managing constipation during pregnancy.

Read More: Acupressure for Stomach Aches

Tips for Maximizing Acupressure Benefits

To maximize the benefits of acupressure for constipation relief, it’s essential to support your digestive system with healthy habits. Acupressure works best when combined with lifestyle changes that promote regular bowel movements and overall gut health.

Here are some key tips to enhance the effectiveness of acupressure:

• Stay hydrated and eat fiber-rich foods: Drinking plenty of water and consuming high-fiber foods like fruits, vegetables, and whole grains can help keep digestion smooth and prevent constipation.
• Practice deep breathing: While applying pressure to acupressure points, take slow, deep breaths to relax your body and enhance the effectiveness of the technique.
• Incorporate gentle movement: Activities like yoga, stretching, or walking can help stimulate digestion and complement the benefits of acupressure.
• Be consistent: For lasting results, integrate acupressure into your daily routine. Regular practice can help maintain digestive balance and prevent constipation from recurring.

Conclusion

Acupressure offers a simple, natural way to relieve constipation by stimulating key points that promote digestion and bowel movements. Regular practice can help reduce discomfort, improve stool consistency, and support overall gut health. 

If you’re experiencing occasional constipation, trying these pressure points yourself may provide relief without the need for medication. However, if digestive issues persist or worsen, it’s important to consult a TCM practitioner to rule out underlying conditions. Incorporating acupressure points for constipation into your wellness routine can be an effective step toward better digestive health.

Read More: Acupuncture for Stomach Pain

General Acupressure FAQs

1. What is acupressure, and how does it work?
   Acupressure is a healing technique rooted in Traditional Chinese Medicine that involves applying pressure to specific points on the body to stimulate energy flow and restore balance in the body.
   
2. How does acupressure differ from acupuncture?
   Acupuncture uses fine needles to stimulate points, while acupressure relies on manual pressure from fingers, palms, or specialized tools to activate the same meridian pathways.
   
3. What conditions can acupressure help with?
   Acupressure can support digestive health, relieve stress, improve sleep, reduce headaches, alleviate pain, boost immunity, and enhance overall well-being.
   
4. Is acupressure safe for everyone?
   Generally, acupressure is safe, but it should be used with caution for pregnant individuals, those with certain medical conditions (e.g., heart disease, fractures, or bleeding disorders), and people recovering from surgery.
   
5. How long does it take to see results from acupressure?
   Some people experience relief immediately, while others may need consistent practice over days or weeks to notice significant improvement.
   
6. Can acupressure replace laxatives or other medications?
   Acupressure can be a natural, supportive therapy, but it should not replace necessary medical treatments. If constipation persists, consult a healthcare provider.
   
7. Are there lifestyle changes that can enhance acupressure’s effectiveness for digestion?
   Yes! To support digestion:

• Drink plenty of water.
• Eat fiber-rich foods.
• Practice deep breathing during acupressure.
• Engage in gentle movement like yoga or walking.
• Maintain a consistent daily acupressure routine.