Acupressure: what it is and what is known
Acupressure is a hands-on practice from Chinese medicine, used for pain, nausea and stress. Research hints at benefit for a few uses, but benefit is uncertain.
What the evidence says
Limited evidence
A few small or low-quality studies suggest a possible effect for some uses. The legend
A 2011 systematic review found generally consistent signs of benefit for period pain, lower back pain and labor pain. A 2025 Cochrane review found that wrist-point stimulation may reduce nausea after surgery. Most studies are small, certainty is low, and many do not show acupressure doing better than sham pressure.
What practitioners say it does
- Believed by practitioners to free the flow of qi along the meridians and restore balance
- Said to ease pain, including chronic pain
- Said to reduce nausea, for example through pressure on a point on the inner wrist known as PC6
- Used by many people to reduce stress and anxiety and to improve sleep and fatigue
- Described as something you can do on yourself as well as receive from a practitioner
Origin
Comes from traditional Chinese medicine and has been practiced for thousands of years; Shiatsu is a closely related Japanese form
Acupressure is a hands-on practice in which firm pressure is applied to specific points on the body, either by a practitioner or by yourself. People most often try it for pain, nausea, stress and sleep. The research is limited: a few small studies suggest it may help with some uses, but any benefit is uncertain.
What it is
Acupressure comes from traditional Chinese medicine and has been practiced for thousands of years. It uses the same points as acupuncture, but presses on them instead of using needles. Shiatsu, a Japanese form, is closely related and uses acupressure as part of whole-body work.
In this tradition, energy called qi (or chi) flows through channels called meridians, with acupressure points, or acupoints, along them. Practitioners say that pressing these points frees the flow of qi and restores balance. Science has not confirmed this explanation, and no one knows how pressing a point might change symptoms.
People seek acupressure for pain, including long-lasting pain, for nausea, and to feel less stressed, sleep better and feel less tired. Because it can be done as self-acupressure, it is also something you can practice at home.
What a session is like
A professional session usually starts with an intake conversation and then lasts about an hour. You stay clothed in loose, comfortable clothes, and oils are usually not used. You may lie on a table, sit in a chair or lie on a floor mat. The practitioner presses chosen points with fingers, thumbs, elbows or a small device, often holding pressure on each point for a while.
For self-acupressure, one university pain guide suggests pressing each chosen point for about three minutes using small circles. Press firmly enough to feel warm, tingly or achy, but not so hard that you bruise, once a day for six weeks.
Before booking, it is worth asking:
- How many hours of training they have
- Whether they hold a national credential
- How many sessions they suggest, and why
What research says
The research is mixed and mostly small. A 2011 systematic review of Shiatsu and acupressure research found the evidence on pain generally consistent and positive. The clearest findings were for period pain, lower back pain and labor pain. Each of these rested on only a few trials, mostly from a small number of research groups. The evidence on headache was not enough to judge.
For nausea after surgery, a 2025 Cochrane review found that noninvasive stimulation of a wrist point, known as PC6, may reduce nausea and vomiting compared with a sham, though confidence in that result is low. Much of that evidence came from wristbands and similar methods rather than finger pressure, so it does not apply directly to acupressure. The evidence for nausea from chemotherapy or in pregnancy is weaker and inconsistent.
There is some evidence of better sleep among older people in care homes, but only one of two trials that compared acupressure with a sham found a benefit. In many studies, acupressure did better than no treatment but not better than sham pressure or medication. That makes it unclear whether the specific points matter. Most other claimed uses rest on single or poor-quality studies. The 2011 review concluded that acupressure may help with pain, nausea and sleep, and that more research is needed.
Who should be careful
Acupressure is generally considered quite safe. Trials reported no serious complications, though minor redness, irritation or swelling can happen, and the evidence on side effects is very uncertain. Pressing too hard can bruise. If it does, ease off, rest for a few days, and stop if it keeps happening.
If you are pregnant, take medication or have cancer, tell the practitioner and ask about their experience with your situation. The bigger risk is relying on acupressure in place of a diagnosis. If you have symptoms that are new, severe or not improving, see a doctor or other licensed clinician rather than relying on acupressure alone.
How it fits with the pillars
Acupressure sits within the body pillar. It is a physical, hands-on practice aimed at bodily symptoms such as pain and nausea, and you can do it with a practitioner or on your own. If you are drawn to the tradition it comes from and want something gentle and active, qigong is a movement practice from the same Chinese roots.
Safety
- Use it alongside, not instead of, medical care for symptoms that need a diagnosis.
- Tell the practitioner if you are pregnant, take medication or have cancer, and ask about their experience with your situation.
- Pressing too hard can bruise. If it does, use less pressure and take a few days off, and stop if bruising continues.
- Trials reported no serious complications, but minor, passing effects such as skin redness, irritation or swelling have been reported.
What a session involves
You stay clothed in loose, comfortable clothes, usually with no oils, on a table, chair or floor mat. After an intake talk, a session typically lasts about an hour. The practitioner presses chosen points with fingers, thumbs, elbows or a device, often holding each one for a while. You may feel warmth, tingling or a mild ache at the points.
Training and regulation
In the US, rules differ by state. Some states require Asian bodywork therapists to be licensed massage therapists, some accept a national credential, and some do not license them. Rules vary elsewhere.
Questions people ask
Is acupressure safe to try at home?
It is generally considered quite safe. Trials reported no serious or long-term complications, though minor effects such as redness, skin irritation or swelling have been reported. Press firmly enough to feel warmth, tingling or a mild ache, but not so hard that you bruise. If bruising happens, use less pressure and take a few days off, and stop if it continues. If you are pregnant, take medication or have cancer, check with a clinician first.
How do I find a qualified acupressure practitioner?
In the US, rules differ by state, so a license alone may not tell you much. The AOBTA's Certified Practitioner status requires at least 500 hours of training in a specific form, and a national Diplomate of Asian Bodywork Therapy credential also exists. Before booking, ask how many hours of training the practitioner has, whether they hold a national credential, and how many sessions they suggest.
Can acupressure replace seeing a doctor?
No. Researchers describe acupressure as something used alongside conventional care, not in place of it. The evidence for any benefit is limited and uncertain, even for the uses with the most research, such as some kinds of pain and nausea after surgery. Symptoms that need a diagnosis should be checked by a doctor or other licensed clinician, whether or not you also try acupressure.
Sources
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