Pressure points, also known as acupressure points or acupoints, are specific points on the body that are thought to provide certain health benefits when massaged. Practitioners of traditional Chinese medicine (TCM) believe you can massage different pressure points to provide pain relief, reduce tension, speed up the healing process, and more. 

In reflexology, pressure points refer to points on the hands and feet that "map onto" other parts of the body, such as internal organs or larger areas like the back or chest. Reflexology practitioners believe applying pressure to a particular point can provide relief and promote healing in the corresponding region of the body. 

Pressure points are also used in acupuncture and acupressure, a practice similar to acupuncture done without needles. In these practices, pressure points are thought to be sites where "Qi," or vital energy, can flow.

Practitioners of acupressure believe massaging or pressing down on pressure points can improve the flow of Qi throughout the body. Some people also use self-massage on pressure points to relieve pain, reduce stress, and more.

There are 361 standardized acupoints for acupuncture and acupressure. Some researchers argue there are over 400 acupoints, while others think there may be thousands.

In traditional Chinese medicine, pressure points are located along one of 12 principal meridians, or "passageways," in the body. Some people believe blockages can form along these meridians, which can disrupt your flow of energy and cause health problems. By massaging pressure points, you may be able to remove the "blockage" and facilitate the flow.

Some of the most commonly used pressure points include:

If you'd like to massage your pressure points at home, try these steps:

Get into a comfortable position. Take a few deep breaths and relax your muscles.

Use your thumb, a probe, pen, or another implement to press down on the pressure point for a few seconds at a time. You can apply ongoing pressure or massage the point with small, circular strokes.

Apply firm pressure, but don’t press down too hard. Stop if you feel pain.

Repeat this several times or until you find relief. 

You can also try an acupressure device. Available options include acupressure mats, wristbands, massage tools, and rollers.

Reflexology and acupressure may help manage the symptoms of various health conditions. Many people use these therapies to reduce pain related to conditions, like low back pain, tension headaches, chronic migraines, and menstrual cramps.

Some other common reasons people target pressure points include relieving:

If you are interested in using pressure points to help treat or manage a specific condition, talk to a healthcare provider about whether the practice may be safe and effective for you.

Research about the effectiveness of pressure point massage is limited and conflicting. Some studies have found that pressure points may help manage certain symptoms, while others have not. Acupressure is often most effective when used alongside other treatments.

Some studies about the clinical effectiveness of acupressure, reflexology, and pressure point self-massage for certain conditions include:

A 2020 review of research found that acupuncture and acupressure were effective as adjunctive treatments for people with chronic migraines.

One 2021 study indicated that breast cancer patients who received acupressure and auricular (ear) acupressure experienced less chemotherapy-related fatigue and insomnia.

A 2019 research analysis found that people who received pressure point massages regularly had lower self-reported pain and anxiety scores.

Pressure points are specific points in the body that are thought to correspond to other parts of the body, and may offer relief when massaged. Pressure point massage is most often used in forms of complementary and alternative medicine such as traditional Chinese medicine, reflexology, and acupressure.

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Research about the benefits of acupressure is limited, and the results of clinical studies on pressure points are mixed. However, there is some evidence that using pressure points can help with pain, nausea, anxiety, and insomnia, among other conditions.