Pressure points for migraines: a guide to getting relief through acupressure
- Pressure points for migraines include GB20, M-HN-9, and LI4.
- Pressure points use the same principles of acupuncture, but you can use your hands to apply pressure instead of needles.
- Pressure points can be used as a preventative measure, when you feel a migraine coming on, or when you're in the midst of a migraine.
- This article was medically reviewed by Kim Peirano, a licensed acupuncturist at Lion's Heart Wellness in San Rafael, California.
Anyone who's had a migraine knows how incredibly uncomfortable they can be. Not only do migraines oftentimes involve severe headaches, but they can also cause nausea, vomiting, and sensitivity to lights and sounds. In fact, migraine symptoms are so debilitating that the World Health Organization recognizes migraines as the sixth most disabling condition in the world.
Needless to say, migraine sufferers are often seeking relief for their condition, and acupuncture or acupressure are methods outside of traditional medication that can be beneficial for relieving headache pain as well as warding off future attacks.
Scared of needles or can't afford to go see an acupuncturist? No problem. You can still experience relief at home or on the go by applying pressure to your own pressure points.
How pressure points work
You may be familiar with acupuncture, which is a type of traditional Chinese medicine that involves sticking needles in certain points on the body. Acupressure works on the same principles of acupuncture, but instead of using needles, you can use your own hands to apply pressure to specific points and gain relief from various ailments.
"[Acupressure] is working on the medicine from within the body, as opposed to a pure Western perspective where we're bringing in an outside agent like a medication, for example," says Taw. says Malcolm Taw, MD, FACP, Director of the UCLA Center for East-West Medicine - Westlake Village and certified acupuncturist.
A 2010 study published in The American Journal of Chinese Medicine put this idea of internal vs. external medicine to the test. The researchers examined two groups of participants with chronic headaches for a month: One group was treated with acupressure, and one group was treated with muscle relaxants. The researchers found that acupressure was more effective at relieving pain, and the effects were longer lasting than the muscle relaxants.
Today, health practitioners might use Eastern medicine concepts such as acupressure in conjunction with Western medicine concepts, like traditional medications.
Here are three pressure points for migraines and headaches recommended by Taw, as well as how to use them.
LI4 / Hegu
This pressure point is located between the base thumb and index finger, right in the muscular area. It's great for all types of headaches, and it can even help with nausea too, which is a common side effect of migraines. Taw says if your headache is unilateral, meaning one-sided, you can focus more on the hand that's on the same side as your headache. Otherwise, focus on the LI4 point on both hands equally.
- Create an L shape with one hand
- Use your index finger and thumb from your opposite hand to create a pinching formation to find the base between your thumb and index finger on the other hand.
- Apply firm pressure by squeezing on the point. It should feel a bit achy.
- Continue to apply pressure for 15-30 seconds.
- Repeat steps one through three on the other hand.
Do not use this pressure point while pregnant, since some claim that it may possibly induce labor.
GB20 / Feng Chi
This point is located on the back of the neck at the base of the skull, in the grooves of either side of the midline. Taw says that using the GB20 points is especially helpful for headaches in the back of the head, and can also help with neck pain.
- Locate the points by interlacing your hands together, but keeping your thumbs outright, and then putting them behind your head (think as if you were in a relaxing position and cradling your head). Your thumbs should naturally land in those grooves on either side.
- Apply firm pressure to both sides simultaneously with your thumbs. Apply enough pressure so it feels tender and a bit achy.
- Keep pressing and/or massaging for 15-30 seconds.
M-HN-9 / Tai Yang
On both sides of your face, in the grooves of your temples, you will find the Tai Yang point. Applying pressure to these points will help migraines, especially if you're experiencing the pain around your temples, Taw says. To trigger the Tai Yang point, follow these steps:
- Use your pointer and/or middle fingers to find the depression in your temples on either side of your face.
- Apply firm pressure with your middle fingers or with your pointer and middle fingers, and make sure you feel that slight ache.
- Continue to apply pressure for 15-30 seconds.
With all three of these points, you don't need to take a break in between them. You can move right from one onto the next. You might feel better after one round, or you can do several rounds until you are feeling more relief.
There is no limit on how many times you can use these points, and it's safe to use the points for longer periods of time and more rounds.
Taw says you can run through the three points morning, afternoon, and evening if you are looking to prevent headaches.
The uses of pressure points
Taw says if the pressure point is activated correctly, it's possible to feel some relief immediately. If you aren't feeling pain relief, you might have to do a few more rounds of applying pressure to the points.
Taw says there are multiple ways you can utilize pressure points for headaches:
- As a preventative measure: If you're prone to regularly occurring migraines, you can use these pressure points as a preventative measure to prevent flare-ups, Taw says.
- When you have an aura or feel a migraine coming on: Some people experience an aura right before a migraine starts. A migraine aura is frequently a change in your vision, and could include blind spots, flashing, or zig-zag lines. Alternatively, an aura could be numbness or tingling. When you see or feel these signs, immediately start using the pressure points. Taw says acupressure at this point can help calm down the headache and potentially make it less severe.
- When you're in the midst of a migraine attack: If your migraine has already hit you full force, you can still use acupressure, it isn't too late. At the very least, it can take some of the edge off. If you're really struggling during an episode and you're with a roommate, partner, or family member, see if they can help you out and apply the pressure to the points for you.
The bottom line
Taw recommends using all three of these points in one session for the best all-around relief, and you don't need to do them in any particular order. He also stresses the importance of using enough pressure to elicit that tender and achy sensation.
If you still aren't experiencing relief, even if you think you're doing it right, seeing an acupuncturist who also practices acupressure can help you get on the right track and feel better. Not all health insurances cover these services, and if you are paying out of pocket without insurance, cost varies based on the specific clinic as well as the city you live in.
Additionally, if you find yourself having more frequent or painful migraines, be sure to see your doctor to determine what changes you can make to your treatment plan to feel greater relief.