Established 1995
Michael Reed Gach, Ph.D. © Copyright
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Upper Back Points for Emotional Healing
Acupressure for Breathing, Lungs, Heart & Insomnia
Do you know that the knots in the upper back between your shoulder blades are blocked Acupressure points? Releasing them can bring healing energy to benefit insomina, your lungs and heart, and for emotional healing.
Physical Aid for the Heart & Lungs
These Acupressure points, located on both sides of your spine, can relieve difficulty breathing and help asthma. Giving firm pressure on these upper back points, can also relieve insomnia, shortness of breath and chest congestion.*
Emotional Healing Benefits & More
Use these points for emotional healing to soothe and relieve heartaches, emotional pain, anxiety, depression, sadness, grief and emotional numbness. In Traditional Chinese Medicine, the Lung Meridian is related to grief and sadness. Whatever balances the lungs can also be healing for emotional wounds.
For Insomnia
In addition, these Acupressure back points relieve insomnia and sleep disorders. For additional natural methods to promote sleep, here’s the Sleep Better Audio Program. Michael's voice will guide you in four easy routines to both relieve and prevent insomnia.
Self-Care for Upper Back Points
How to Make a Back Roller
Since these healing points can be very difficult to reach, you can make a Back Roller. It’s easy to do, simply using a couple of tennis balls or small rubber balls, a small sponge, and a hand towel.
Place the two balls at the end of the towel, so that they’re a finger's width from each other. Use a small sponge or a tiny rag to place between the balls so they stay a finger's width apart. To cushion the balls, roll them in the hand towel, making a large cylinder, like a burrito. Wrap the rubber band around the rolled up towel to secure everything.
Place the two balls at the end of the towel, so that they’re a finger's width from each other. Use a small sponge or a tiny rag to place between the balls so they stay a finger's width apart. To cushion the balls, roll them in the hand towel, making a large cylinder, like a burrito. Wrap the rubber band around the rolled up towel to secure everything.
How to Use the Back Roller
Lie down on your back on your bed, placing the Back Roller underneath your upper back, between your shoulder blades. The balls should be on either side of your spine. Bend your knees with your feet flat on the bed.
Close your eyes and slowly roll the balls to different positions on your upper back, as you breathe deeply. Continue for a few minutes, then remove the Back Roller. Stay on your back for the Deep Relaxation described next.
— If you need more pressure, then use the Back Roller on a carpeted surface on the floor. You can also simply raise your pelvis up, which distributes more weight onto the balls. If the balls are located at your lower back, slowly bring your knees gradually towards your chest, which will flatten the lower back and apply more pressure.
— If you need less pressure, or if your back is hypersensitive, then you can also simply place a doubled, tripled or quadrupled plush towel over the balls for greater comfort.
Close your eyes and slowly roll the balls to different positions on your upper back, as you breathe deeply. Continue for a few minutes, then remove the Back Roller. Stay on your back for the Deep Relaxation described next.
— If you need more pressure, then use the Back Roller on a carpeted surface on the floor. You can also simply raise your pelvis up, which distributes more weight onto the balls. If the balls are located at your lower back, slowly bring your knees gradually towards your chest, which will flatten the lower back and apply more pressure.
— If you need less pressure, or if your back is hypersensitive, then you can also simply place a doubled, tripled or quadrupled plush towel over the balls for greater comfort.
End With Deep Relaxation
Cover yourself with a sheet or blanket and deeply relax with your eyes closed immediately afterwards, for at least ten minutes. Continue to breathe deeply as you tell yourself to completely relax. Imagine that each deep inhalation is giving your body the vital oxygen it needs to regain its strength, balance, and good health.
Timing for the Deep Relaxation
You can gradually increase the length of time you massage the points, as long as you increase the time you relax. Be sure to relax two or three times more than the time you practiced. If you use the Back Roller on your back points for five minutes, then deeply relax for ten to fifteen minutes.
Most people don’t know that deep relaxation is the key for healing yourself especially after practicing or receiving Acupressure, acupuncture, chiropractic treatment, and immediately after a psychotherapy session.
For best results, press these points 2 or 3 times a day for several weeks. Once you obtain some relief, continue to press them just once a day or every other day, to maintain your progress and to prevent further back pain.
Most people don’t know that deep relaxation is the key for healing yourself especially after practicing or receiving Acupressure, acupuncture, chiropractic treatment, and immediately after a psychotherapy session.
For best results, press these points 2 or 3 times a day for several weeks. Once you obtain some relief, continue to press them just once a day or every other day, to maintain your progress and to prevent further back pain.
Getting Help From Others
You can ask a friend or partner to help you with upper back tension. The easiest way for them to find these points is to feel for muscular knots in your upper back, between your shoulder blades. The tension can be released by gradually pressing right on the tight spots. The Acupressure points are located directly underneath each knot.
These tense areas may be quite tender and sore at first. Have the person maintain steady, gentle pressure for one or two minutes on each point. You should breathe slowly and deeply while the points are held. Remember to end with the Deep Relaxation described under the Self-Care section above.
These tense areas may be quite tender and sore at first. Have the person maintain steady, gentle pressure for one or two minutes on each point. You should breathe slowly and deeply while the points are held. Remember to end with the Deep Relaxation described under the Self-Care section above.
For Professional Help
If you’d also like to receive Acupressure Therapy sessions, it's recommended to find someone who’s certified as an Acupressure Therapist or Asian Bodywork practitioner. Here’s a link for the AOBTA, the American Organization for Bodywork Therapies of Asia, where you can find a certified practitioner — https://aobta.org/
On the top menu of the AOBTA homepage click on the "Find" dropdown and then choose "Find Asian Bodywork Therapist" for the Practitioner Directory, where you can search by location and type of practitioner. If you can’t find a practitioner, or can’t afford to pay, just ask a friend or follow the self-care directions above.
On the top menu of the AOBTA homepage click on the "Find" dropdown and then choose "Find Asian Bodywork Therapist" for the Practitioner Directory, where you can search by location and type of practitioner. If you can’t find a practitioner, or can’t afford to pay, just ask a friend or follow the self-care directions above.
*IMPORTANT NOTE: If you have a medical condition, be sure to see your doctor regularly. Acupressure is not a substitution for medical care.
More Acupressure Resources
The Bum Back Book presents many alternative methods such as breathing techniques, visualizations, meditations, acupressure, yoga postures and back reflexology.
eBook DetailsThe Sleep Better self-healing audio program relieves insomnia by counteracting the stress that accumulates in the upper back, shoulders, and neck area.
Audio DetailsThe Acupressure Pain Relief book contains 400 photos and diagrams, making it easy to use. Available as a printed book and an ebook download.
Printed Book • eBook