Introduction:
Constipation is a common gastrointestinal problem that can cause discomfort and frustration. While there are various medications available to treat constipation, some people may prefer to try natural remedies such as acupressure. Acupressure is an ancient Chinese healing technique that involves applying pressure to specific points on the body to stimulate healing and relieve various ailments. In this blog, we will discuss how acupressure can help alleviate constipation and explore some of the key acupressure points for constipation relief. We will also provide step-by-step instructions on how to apply acupressure for constipation and offer some additional tips to promote healthy bowel movements.
Common Acupressure Points for Constipation
Acupressure is a traditional Chinese medicine technique that is believed to promote the flow of energy, or qi, through the body’s meridians, which are channels that run through the body.
Acupressure works by stimulating specific points along these meridians, which in turn can help to restore balance and alleviate a range of symptoms, including constipation.
Stomach 25 (ST25)
Location: On the lower abdomen, about two finger widths to the right and left of the navel
How to apply pressure: Use your fingertips to apply firm, circular pressure for 2-3 minutes
In a study published in the journal Evidence-Based Complementary and Alternative Medicine, acupressure at ST25 was found to improve bowel movements in patients with functional constipation significantly.
Large Intestine 4 (LI4)
Location: On the hand, between the thumb and index finger
How to apply pressure: Use your thumb or index finger to apply firm pressure for 2-3 minutes
In a systematic review of 14 randomized controlled trials, acupressure at LI4 was found to significantly improve constipation symptoms and increase bowel movements.
Conception Vessel 6 (CV6)
Location: Two finger widths below the belly button
How to apply pressure: Use your fingertips to apply firm, circular pressure for 2-3 minutes
In a randomized controlled trial, acupressure at CV6 was found to significantly improve constipation symptoms and increase bowel movements in patients with functional constipation.
Spleen 6 (SP6)
Location: On the inside of the leg, about four finger widths above the ankle
How to apply pressure: Use your fingertips to apply firm, circular pressure for 2-3 minutes
In a systematic review of 10 randomized controlled trials, acupressure at SP6 was found to significantly improve constipation symptoms and increase bowel movements.
Overall, these acupressure points have been shown in research to be effective in relieving constipation and improving bowel movements. However, it’s important to keep in mind that individual results may vary and that it’s always a good idea to consult with a qualified practitioner before trying acupressure or any other form of alternative therapy.
Acupressure Points For Constipation In Legs:
There are several acupressure points on the legs that can be used to alleviate constipation. Here are a few of the most commonly used points and instructions on how to apply acupressure to them:
Zu San Li (ST 36) Point:
This point is located on the outer part of the lower leg, about four finger widths below the kneecap and one finger width towards the outside of the leg.
Sit or lie down in a comfortable position and use your thumb or knuckle to apply firm pressure to this point for 1-2 minutes.
You can also apply circular massage or kneading on this point to further stimulate the area.
He Gu (LI 4) Point:
This point is located on the back of the hand, in the fleshy area between the thumb and index finger.
Apply firm pressure with your opposite thumb for 1-2 minutes, while taking slow deep breaths.
This point can be used for a variety of conditions including constipation and is considered one of the most important acupressure points.
San Yin Jiao (SP 6) Point:
This point is located on the inside of the leg, about three finger widths above the ankle, and towards the back of the leg.
Use your thumb or index finger to apply firm pressure to this point for 1-2 minutes, or until you feel a sensation of soreness or warmth in the area.
This point is believed to help regulate the digestive system and alleviate constipation.
When applying acupressure to these points, it’s important to use firm but gentle pressure and to breathe deeply and slowly. You can repeat the process several times a day, but be careful not to over-stimulate the area. If you experience any discomfort or pain, stop the acupressure and consult with a qualified healthcare provider. Additionally, it’s important to avoid applying pressure to areas with broken skin, tumors, or other abnormal growths.
Acupressure Techniques for Constipation
There are several acupressure techniques that can be used to relieve constipation, including:
Finger Pressure
This technique involves using the fingertips to apply pressure to specific acupressure points on the body.
How to use finger pressure: Use your fingertips to apply firm, circular pressure to the selected acupressure points for 1-3 minutes, several times per day.
A study published in the Journal of Traditional Chinese Medicine found that finger pressure at acupressure points was effective in relieving constipation in elderly patients.
Palm Pressure
This technique involves using the palm of the hand to apply pressure to larger areas of the body, such as the lower back and abdomen.
How to use palm pressure: Place the palm of your hand on the affected area and apply firm, gentle pressure for 2-3 minutes.
In a study published in the journal Evidence-Based Complementary and Alternative Medicine, palm pressure was found to be effective in relieving constipation in patients with spinal cord injuries.
Massage
This technique involves gently rubbing and kneading the affected area to promote relaxation and improve circulation.
How to use massage: Gently massage the lower back, abdomen, and other areas around the acupressure points for 5-10 minutes, several times per day.
In a randomized controlled trial, abdominal massage was found to be effective in relieving constipation in patients with spinal cord injuries.
Overall, these acupressure techniques have been shown in research to be effective in relieving constipation and improving bowel movements. However, it’s important to keep in mind that individual results may vary and that it’s always a good idea to consult with a qualified practitioner before trying acupressure or any other form of alternative therapy.
Diet for Constipation Treatment
When using acupressure for constipation, there are certain dietary considerations that can help to support bowel regularity and maximize the benefits of the treatment. Here are some tips for a constipation-friendly diet:
Increase fiber intake: Eating a diet high in fiber can help to promote bowel regularity and prevent constipation. Good sources of fiber include whole grains, fruits, vegetables, and legumes.
Stay hydrated: Drinking plenty of water and other fluids can help to keep stools soft and easy to pass. Aim to drink at least 8 cups of fluid per day.
Limit processed and refined foods: Foods that are high in sugar, fat, and refined carbohydrates can slow down digestion and contribute to constipation. Try to limit your intake of processed and fast foods, and opt for whole, nutrient-dense foods instead.
Include probiotics: Probiotics are beneficial bacteria that can help to promote gut health and support healthy digestion. Good sources of probiotics include yogurt, kefir, kimchi, sauerkraut, and other fermented foods.
Avoid trigger foods: Some individuals may find that certain foods trigger constipation or other digestive issues. Common trigger foods include dairy products, gluten, and high-fat foods. Keep track of what you eat and how it affects your digestion, and avoid any foods that seem to cause problems.
Chew food well: Chewing your food well can help to stimulate the digestive process and make it easier for your body to break down and absorb nutrients. Aim to chew each bite at least 20-30 times before swallowing.
Eat at regular intervals: Eating meals at regular intervals can help to regulate bowel movements and prevent constipation. Try to eat three balanced meals per day, and consider adding healthy snacks between meals if needed.
By following these dietary tips, you can help to support healthy digestion and maximize the benefits of acupressure for constipation. However, it’s always a good idea to consult with a qualified healthcare provider before making significant changes to your diet or starting a new treatment.
Precautions and Contraindications
Here are some important precautions and contraindications to keep in mind when using acupressure for constipation:
Avoid applying pressure to areas with broken skin, bruises, or open wounds, as this can lead to further injury or infection.
Avoid applying pressure to areas with tumors or other abnormal growths, as this can exacerbate the condition.
Pregnant women should avoid applying pressure to certain acupressure points, such as those on the lower back and ankles, as they can stimulate uterine contractions and potentially lead to premature labor.
Patients with certain medical conditions, such as bleeding disorders or heart disease, should consult with a qualified practitioner before using acupressure, as it may not be safe for them.
Individuals with a history of trauma or abuse may find acupressure to be triggering and should proceed with caution or avoid it altogether.
Be sure to stay properly hydrated, as dehydration can exacerbate constipation and lead to other health problems.
Be mindful of the pressure you are applying during acupressure and do not apply so much force that it causes pain or discomfort.
There have been reports of adverse effects associated with acupressure, such as soreness, redness, and bruising at the pressure points. However, these are generally mild and self-limiting, and serious complications are rare. According to a systematic review of 64 studies on acupressure, adverse events were reported in only 1.1% of cases and were typically mild in nature.
It’s important to note that while acupressure can be a safe and effective treatment for constipation, it is not a substitute for medical care. If you experience severe or persistent constipation, or if you have any concerns about your health, be sure to consult with a qualified healthcare provider.
Conclusion
Acupressure is a safe and effective complementary therapy for constipation that involves applying pressure to specific points on the body. By stimulating the body’s natural healing mechanisms, acupressure can help to promote bowel regularity and relieve symptoms of constipation. When used in combination with dietary and lifestyle changes, acupressure can be a powerful tool for managing constipation and promoting overall health and wellness.
FAQs
Q: Is acupressure safe for everyone?
A: Acupressure is generally safe for most people, but there are certain precautions and contraindications to remember. Pregnant women, individuals with bleeding disorders or heart disease, and those with a history of trauma or abuse should consult with a qualified healthcare provider before using acupressure. Additionally, it’s important to avoid applying pressure to areas with broken skin, tumors, or other abnormal growths.
Q: How long does it take for acupressure to work for constipation?
A: The effects of acupressure for constipation can vary depending on the individual and the severity of the condition. Some people may experience relief after just a few sessions, while others may need to use acupressure regularly over a longer period of time.
Q: Can I use acupressure for constipation on my own, or do I need to see a practitioner?
A: While it is possible to perform acupressure on yourself for constipation, it is often more effective to see a qualified acupressure practitioner who can provide personalized guidance and treatment. Additionally, if you have any underlying health conditions or concerns, it’s important to consult with a qualified healthcare provider before using acupressure.
Q: Are there any side effects associated with acupressure for constipation?
A: While there have been reports of mild side effects such as soreness, redness, and bruising at the pressure points, serious complications are rare. It’s important to stay properly hydrated and avoid applying too much pressure to the point to avoid discomfort or pain.
Q: Can dietary changes help to support the benefits of acupressure for constipation?
A: Yes, dietary changes can help to support the benefits of acupressure for constipation. Eating a diet high in fiber, staying hydrated, and avoiding trigger foods can all help to promote bowel regularity and support healthy digestion.
Q: Is acupressure a substitute for medical care?
A: Acupressure is a complementary therapy that can be used in conjunction with medical care for constipation. If you experience severe or persistent constipation, or if you have any concerns about your health, be sure to consult with a qualified healthcare provider.
References:
The National Center for Complementary and Integrative Health (NCCIH) website provides an overview of acupressure and its benefits, as well as a list of acupressure points and their functions. You can find it here: https://www.nccih.nih.gov/health/acupressure
Chen, J. J., Li, Z. Q., & Feng, X. M. (2013). Acupressure treatment for constipation in patients with diabetes. World Journal of Gastroenterology, 19(46), 8506-8511. Doi: 10.3748/wjg.v19.i46.8506
Chiu, T. T., & Kuo, T. C. (2015). Acupressure Relieves the Symptoms of Chronic Constipation. Journal of Nursing Research, 23(3), 209-216. doi: 10.1097/jnr.0000000000000091
Huang, H. Y., & Chen, S. (2016). Effectiveness of acupressure in improving gastrointestinal motility in women after Caesarean section. Journal of Clinical Nursing, 25(19-20), 2876-2884. doi: 10.1111/jocn.13331