This video was made to empower
veterans with self care strategies
that may provide relief for neck pain.
You can follow along with this video
as we demonstrate the technique
for six acupressure points.
You may perform this self care routine in
addition to your regular medical care.
It is not intended to replace standard
medical treatments for this condition.
This acupressure routine may not
be appropriate for some veterans,
including those who have brand
new symptoms or who are pregnant.
It is best to sit or lie down
while applying acupressure.
If you experience any discomfort,
dizziness, or other unusual symptoms,
stop the acupressure immediately.
If these symptoms do not go away,
contact your medical provider.
Do not use acupressure over
areas where you have a wound,
severe swelling or lump, active infection,
recent blood clots, rash, or
areas that are very numb.
However,
you may be able to use other
points away from these areas.
If you take medications to thin your blood,
or have a bleeding or clotting disorder,
only use light pressure.
Acupressure is thousands of years
old and likely predates acupuncture.
When we have a headache,
we have a tendency to put our hands
to our temples to relieve the pain.
Putting our hands on areas that
hurt and rubbing or pressing is
a very natural thing to do.
Acupressure can be used to
treat a variety of conditions.
This video will teach you an acupressure
routine that may relieve neck pain.
I invite you to follow along on
yourself as we demonstrate each point.
To perform the acupressure routine
you will press or massage the points
that you will be taught in this video,
usually for 30 seconds each.
Use the amount of pressure that
feels comfortable to you.
Enough pressure to feel some sensation.
If painful, use less pressure.
Sometimes a light touch is all
that is needed.
The first point is actually a pair of
points found on the back of the hand.
To find these points,
make a loose fist and locate the area just
below the knuckles of the four fingers.
You will see and feel three
soft spots between the tendons.
Find the point between the pinky and ring finger,
and the second point is between
the middle and index finger.
You can press both at the
same time or separately.
To press them both at the same time,
you can hold your hand like this.
Or like this.
You can also rest your hand on a table
or your lap and press the points so
that your hand is supported like this.
To press one at a time,
pinch the front and back of the hand at
these points and hold for 30 seconds,
alternating back and forth
between the two points.
If it is uncomfortable to
pinch and hold these points,
you can use a pencil eraser to
activate this set of points.
Hold and press or massage
the points for 30 seconds.
Many of these points can
be done on both sides.
In the video we are only going to
show you how to do the point on one side.
If you would like to do acupressure
on the same point on the other side,
feel free to pause the video
and resume the video when done.
Another helpful neck pain point is SI 3,
particularly for neck pain that
starts at the base of the neck.
This point is found on the
pinky finger side of the hand.
If you make a loose fist feel for
depression or low spot under the knuckle.
When you press this area,
you may notice a spot that
feels more tender than others.
You can focus your pressure
on that tender area,
but not to the point of causing pain.
If it is uncomfortable to use
your hands to press points,
you can try using a pencil eraser instead.
Again, hold or massage this point
for 30 seconds and pause the video
if you would like to do
this on the other side.
GB 20 is helpful for neck pain.
These points are found at the back of
the neck, just within the hairline.
They are located about one inch
on either side of the spine,
just under where the head meets the neck.
Feel for a tender depression or
hollow to press and hold or massage.
You can rub this point on both sides at the
same time if you are able and it feels good.
Or press one side at a time.
There are many ways you can place your
hands to reach this acupressure point.
You can use the pads of your
fingers like this.
Or your thumbs like this.
You can also try lying down,
face up and support your arms with
pillows while you press these points.
If you have trouble reaching this point,
you can also ask a caregiver
to press it for you.
The next point is called Bai Lao,
which translates as 100 labors,
meaning this point will help when
it feels like you are carrying the
weight of the world on your shoulders.
To find this area,
start by curling the pads of two
or more of your fingers around
the back of your neck until they
meet in the middle of your spine.
From the middle, move your fingers
out on either side about one inch,
and pressed to find a tight or tender area.
Avoid putting pressure
directly on the spine.
You can press both sides at the same time.
Or press one at a time.
If the muscles here feel tense,
you may rub these muscles
gently using a circular motion,
or you can try moving your fingers
across them back and forth,
or up and down.
You can also apply direct steady
pressure with your fingertips.
Another way to try these points is to
use your whole hand instead of just
the fingertips to cover a wider area.
Press and rub this area or follow these
muscles up and down along their length
using the motion that feels right to you.
Again, hold or massage this point for
30 seconds, and if you did one side,
pause the video
if you would like to do this
on the other side.
The next point is GB 21.
This point is great for many types
of neck pain and also used to help
calm and relax the mind for stress.
You may find yourself naturally rubbing this
point for lower neck or shoulder tension.
GB 21 is found on the top of your
shoulder about halfway between your
spine and the tip of your shoulder.
Feel for a firm or tense muscle and press.
Avoid pressing on anything
in the front of this muscle.
Stay on top of the shoulder.
If you feel a tingling sensation
or pain in your arm or neck,
you are applying too much pressure.
You can try pressing in a downward direction,
or you can try rubbing in a circle
on the tight band of muscle.
Use several fingers to apply
broad pressure to this point.
Again, hold or massage this point
for 30 seconds and pause the video
if you would like to do
this on the other side.
The final point we will use is called UB 60.
UB 60 is found
on the outside of the ankle.
Find the large rounded bone above
your heel on the side of the ankle.
UB 60 is halfway between the high
point of the bone and the big tendon.
Press and rub this point gently.
It can be a little tender here.
It is best to sit to press this point.
You can reach down to
press the point like this.
Or you can try extending your
reach with a pencil eraser.
Or you can also sit and cross your
leg to reach the point like this.
If you have a hard time reaching
this point comfortably,
you can have a caregiver assist you.
If it is not comfortable to do this point,
you can skip it and focus on the
other points mentioned in this video.
Press and hold or press and
release for up to 30 seconds.
Pause the video if you would like
to do this on the other side.
This acupressure routine may be
done many times a day to help
you with neck pain relief.
Please continue to pay attention to
your body and do what feels right.
If you find certain points to be helpful,
focus on those points.
If you find other points
uncomfortable or hard to reach,
skip those points.
If you have discomfort with acupressure,
stop performing the routine.
If you have any other
new or unusual symptoms,
or if your symptoms worsen,
seek medical attention.
Look for other videos in our
acupressure series for other conditions.
To download a handout with
pictures of the acupressure points
to use as a reference,
please follow the link below.