Neck and Shoulder Pain: Acupressure Points & Self-Care

Neck pain is discomfort in any of the structures in the neck: muscles, nerves, bones, joints or the discs between the bones. A common cause is muscle strain or tension, most often from everyday activities such as poor posture while reading or watching TV, or a screen set too high or too low.

Traditional use: in TCM, points such as BL-10, SI-3 and LU-7 are traditionally used for neck and shoulder pain and stiffness.

Recognizing Symptoms

Physical Symptoms

  • Pain or stiffness in the neck

Primary Points for Neck and Shoulder Pain

Select a point to learn more.

Additional Support Points

Select a point to learn more.

Self-Care Acupressure Routines

Neck and Shoulder Routine (5-10 minutes)

  1. Sit upright and gently roll shoulders back
  2. Massage BL-10 with thumbs in circular motions
  3. Press SI-3 firmly for 1 minute each hand
  4. Apply pressure to LU-7
  5. For tight shoulders: massage GB-21 with opposite hand
  6. For general tension: add LI-4

Everyday Considerations

Home care

  • Ice, then heat: Use ice for the first 48 to 72 hours, then heat
  • Gentle movement: Stop normal physical activity for the first few days, and do slow range-of-motion exercises: up and down, side to side, and ear to ear
  • Sleep: Sleep on a firm mattress with a pillow that supports your neck

Pregnancy

  • Traditionally avoided during pregnancy: LU-7, GB-21, LI-4. Skip these points if you are or may be pregnant.

When to Seek Medical Care

Contact your provider if

  • Symptoms do not go away in 1 week with self-care
  • You have numbness, tingling or weakness in your arm or hand
  • You lose control over urination or bowel movements
  • You have trouble walking and balancing