Acupressure for constipation

Constipation responds particularly well to acupressure because the abdominal points sit directly over the large intestine and the distal points along the Large Intestine channel modulate its function reliably. The protocol below covers the everyday slowness that comes with travel, hormonal change, sedentary periods or low fibre intake. For chronic constipation, see the Chinese medicine for constipation blog post for the wider clinical approach.

The four core points

ST 25 (Tianshu) — “Heaven’s Pivot”

Location. Two finger-widths to either side of the navel.

Technique. Press with the fingertips or knuckles, fairly firmly. Hold for 1–2 minutes on each side. Then add gentle clockwise abdominal massage with the flat of the hand for a further 2 minutes.

Why. The Front-Mu point of the Large Intestine — sits directly over the ascending colon on the right and descending colon on the left. The most direct point for regulating bowel function, used for both constipation and diarrhoea (the same point treats both because it restores normal function rather than pushing in one direction).

LI 4 (Hegu) — “Joining Valley”

Location. In the web between thumb and index finger.

Technique. Firm thumb pressure for 1–2 minutes per hand. Avoid in pregnancy.

Why. The source point of the Large Intestine channel. Distally stimulates intestinal motility and supports the descending action of the bowel.

TB 6 (Zhigou) — “Branch Ditch”

Location. On the back of the forearm, three finger-widths above the wrist crease, in the depression midway between the two bones (radius and ulna).

Technique. Firm thumb pressure for 1–2 minutes per arm.

Why. A classical specific point for constipation, particularly the dry, stuck stool pattern that comes with heat or fluid deficiency. The pairing of TB 6 with ST 25 is one of the most reliable acupressure interventions for sluggish bowel.

SP 15 (Daheng) — “Great Horizontal”

Location. About four finger-widths from the navel on each side — further out than ST 25.

Technique. Press fairly firmly with the fingertips, or use both hands for sweeping pressure from this point inward toward the midline (the classical clockwise direction). 1–2 minutes per side.

Why. A Spleen-channel point on the abdomen that directly regulates intestinal motility. Particularly useful when constipation is accompanied by bloating, distension and abdominal fullness.

Supplementary points

ST 36 (Zusanli)

Four finger-widths below the kneecap, one finger-width lateral to the shin bone. The master tonification point for digestive function. Daily pressing strengthens the Stomach and Spleen, addressing the underlying weakness that allows chronic sluggishness.

KD 6 (Zhaohai)

Just below the inner ankle bone, in the depression. Useful when constipation comes with dry stools, dry mouth and Yin deficiency — particularly in menopausal women and the elderly.

SP 6 (Sanyinjiao)

Four finger-widths above the inner ankle bone. Supports digestive transformation. Avoid in pregnancy.

A practical constipation routine

For everyday constipation:

1. Drink a glass of warm water on waking
2. Lying on the back, press ST 25 on both sides of the navel for 2 minutes
3. Perform gentle clockwise abdominal massage (the direction of normal bowel flow) for 3–5 minutes — this alone is often sufficient
4. Press SP 15 on both sides for 1 minute each
5. Press TB 6 on both forearms for 1–2 minutes each
6. Press LI 4 on both hands for 1 minute each

The full routine takes 15–20 minutes. Done daily for 1–2 weeks for a stuck pattern, or once daily as ongoing maintenance.

Self-care that reinforces the points

• Hydration — 1.5–2 litres of water daily. Warm water in the morning is particularly effective
• Fibre — 25–30g daily from vegetables, fruit, wholegrains, legumes
• Movement — even 20 minutes of walking daily improves transit time measurably
• Honour the urge — resist holding it when you feel the call. Suppressed urges blunt the gastrocolic reflex over time
• Squat position — raising the feet on a small footstool (Squatty Potty style) aligns the rectum more favourably
• Reduce trigger foods — excess dairy, refined carbohydrates and processed food slow transit in many people
• Magnesium — 300–500mg of magnesium citrate at night softens stools through an osmotic mechanism (effective and well tolerated)
• Address stress — the gut-brain axis is real; chronic stress alters intestinal motility

When to see a doctor

1. Sudden change in bowel habit lasting more than 2 weeks, especially over age 50
2. Blood in the stool
3. Unintended weight loss
4. Severe abdominal pain
5. Vomiting with constipation
6. Constipation alternating with diarrhoea over weeks
7. Family history of bowel cancer
8. Constipation with worsening fatigue (possible hypothyroidism)

Browse the full acupressure hub, the Chinese medicine for constipation blog post, or the acupuncture points directory.