How to use acupressure for constipation relief

When you’re scoring a big zero trying to go “No. 2,” acupressure may put a simple solution at your fingertips. 

Acupressure is based on the same principles as acupuncture but uses finger pressure instead of needles. Acupressure helps release tension, improve circulation and restore balance.

How acupressure works

Your body is thought to have an intricate, interconnected network of vessels called meridians that carry an energy known as qi. This energy — pronounced “chee” — flows with blood throughout the body. It’s believed that pain and disease can occur when there is either too much or too little energy and blood flowing through a particular meridian. Acupressure helps to regulate these energy channels. 

How acupressure helps you poop

Generally, pooping should be predictable, but it’s common to have trouble going now and then. It can happen for many reasons, including dehydration, lack of fiber or movement, or ignoring the urge to go. Traveling can bring on constipation, as can stress and anxiety. Hormonal changes, some medical conditions and medications can also cause it.

Acupressure relieves constipation by sending qi energy to the gut to promote peristalsis, a wavelike movement of intestinal muscles that helps break up the stagnation of stool in your digestive system. The act of applying pressure to specific parts of your body can also calm the nervous system to relieve stress, already noted as a common cause of constipation.

Pressure points to relieve constipation

By now you may be thinking, “So what pressure point will help me poop?” There are a few points known to hit this mark. Here are three from “A Manual of Acupuncture,” a primary teaching resource for acupuncture.

LI 4 (Hegu)

This pressure point is between the thumb and index finger. Pressing here helps relieve tension and stimulate the intestines. 

TW 6 or SJ 6 (Zhigou)

This point is on the outer side of the forearm, about three finger widths from the crease of the wrist, between the radius and ulna bones. Pressure here promotes bowel movements by stimulating peristalsis. It also helps to relieve bloating and abdominal discomfort, support fluid metabolism and reduce stress. 

ST 36 (Zusanli)

This area is found four finger widths below the knee on the outer edge of the shin bone. Pressure here strengthens digestion and promotes bowel movements.

How to use acupressure

1. Apply firm, steady pressure to each area for 1-2 minutes. 
2. Use circular motions or press and release gently. 
3. Breathe deeply and stay relaxed.
4. Apply pressure to key areas 1-3 times a day.

Practice acupressure daily until bowel movements improve. The timing of relief will vary depending on the severity of the constipation. Continue the practice for a few weeks to maintain the improvements. For better results, pair acupressure with deep breathing and hydration.

If acupressure doesn’t relieve constipation, it’s important to look at other contributing factors and consider additional remedies. Seek professional help from your primary care doctor and try the home remedies listed below.

When not to use acupressure for constipation

Talk with a provider before trying acupressure if you’re pregnant, bruise easily or if you have a chronic disease, such as a severe digestive disorder. Consult with a doctor if you’ve had a recent surgery, bone fracture or have a wound that is healing. Also, avoid any cuts, bruises and infections.

5 additional ideas for relieving constipation

These tips can be done with or without acupressure and can be especially helpful for kids who are constipated:

1. Drink extra fluids to soften your stools. Simply drinking warm water in the morning can be helpful for this. For flavor, try lemon water or herbal ginger tea to stimulate digestion.
2. Eat high-fiber foods to bulk up your stools and make them easier to pass. Insoluble fiber in vegetables and whole grains adds bulk, while soluble fiber in things like chia seeds, flaxseeds and oatmeal helps soften stools. 
3. Pass stools as soon as you feel the urge. Try to open your schedule for when your body usually signals it’s time for a bowel movement.
4. Stay active to keep your digestive system moving. Simple exercises like walking, stretching and yoga can all be helpful. Abdominal massage can also help increase blood flow, improve circulation, and soften and move stools.
5. Manage stress that can trigger or worsen constipation. Deep breathing, meditation and other relaxation techniques have all been proven to help reduce constipation.