Here we will discuss period pain and some quick tips on how acupressure can help from a Traditional Chinese Medicine point of view.
Some people may say that period pain is ‘normal’ and just part of the menstruation process, but that doesn’t mean you shouldn’t seek relief! Even if the pain isn't debilitating or keeping you in bed, it affect your daily life. Even mild pain can be annoying and a constant distraction, impacting your mood and focus. You deserve to feel comfortable, so don’t hesitate to find ways to ease discomfort. Click here to skip to the acupressure points.
In Western medicine, the technical term for period pain is dysmenorrhea, which is categorized into two types: primary and secondary. Primary dysmenorrhea refers to period pain that occurs without an underlying medical condition, while secondary dysmenorrhea is caused by conditions such as endometriosis, pelvic inflammatory disease, fibroids, or polyps. Treatment varies depending on the cause, but healthcare professionals may recommend pharmaceutical interventions such as NSAIDs (nonsteroidal anti-inflammatory drugs) or oral contraceptive pills to help manage symptoms.
Dysmenorrhea affects up to 95% of people who menstruate. [1] A 2021 national online survey in Australia found that most young women aged 13-25 did not seek medical advice for their menstrual symptoms, with half believing their period pain was 'normal'. The majority relied on over-the-counter painkillers, while a third of participants used oral contraceptives, primary to reduce pain. [2]
There are other non-pharmaceutical pain management options such as using a heat pack on the lower abdomen, light exercise and acupuncture.
Chinese Medicine and Period Pain Relief
Chinese Medicine has a long history of use where records date back to at least 2000 years ago. Practitioners utilize this knowledge to observe the individual, understand how their body adapts to changes and create an Chinese Medicine diagnosis. Modalities include acupuncture, herbal medicine, moxibustion, cupping and tuina (Chinese remedial massage). [3] All which can be applicable for period pain as these techniques will move and induce the free flow of “Qi and Blood”. Depending on what the diagnosis reveals, different modalities, acupuncture points or herbs are recommended to help the body return to balance.
#1 Choosing the right points
The concept of Qi and Blood is a difficult one to translate to Western Medical terms, but we can roughly describe it as, the energy and nourishment. They travel through the many channels on the body and when the Qi and Blood is stuck, the type of pain that manifests will vary depending on the nature of the blockage. For example, sharp pain or dull pain may indicate different patterns of stagnation.
To choose the right points for moving the energy, a Chinese Medicine diagnosis is essential since the acupuncture points treat the diagnosis instead of the sign or symptom. The best way to obtain an accurate diagnosis is by visiting your local Chinese Medicine practitioner. However, today we will explore a simple method to find the points and that is by observing the channels.
On the surface, there are 3 primary channels and 1 extraordinary vessel that intersect the lower abdomen where most people feel period pain. (There are other meridians that cross internally, but today we will keep it simple).
To help move the stagnation, you can stimulate the points in the local area via massage or a heat pack.
Alternatively, you can stimulate points in other parts of the body. Think of this method as redirect stuck traffic to resolve a traffic jam.
If you feel stagnation through the SP channel in the abdomen, try using points in the SP/ST channel in the lower leg.
If you feel stagnation through the ST channel in the abdomen, try using the SP channel in the lower leg or in the PC channel in the arm.
If you feel stagnation in the KD channel or in the midline of the abdomen, try using the KD channel in the lower leg or in the PC channel in the arm.
If you feel stagnation everywhere in the lower abdomen, you can try all the points mentioned. However, I will recommend consulting a Chinese Medicine practitioner for best advice on acupressure points since they can take your pulse, look at your tongue, to give you accurate advice on how to rectify the flow of Qi and blood in the body.
#2: Locating the acupuncture points
The exact location of acupressure points varies from person to person. However, as long as you are in the general area, the body will benefit from the points.
To find an effective point, run your finger along the channel pathway and feel for any areas of tightness, divots, achiness or sensitivity. Once you locate a tender spot, hold you finger there for a few breathes and check in with your period pain.
If the pain is gone, great!
If the pain persists, observe any changes. Has the intensity lessened or the location shifted?
You can continue massaging the point or move your finger down again to look for another spot. Repeat the process as needed.
The ST channel is located on the leg. Use the outer border of the knee cap and draw a straight line down and up. There are most commonly a tender spot at the point called 'ST34' and at 'ST36'.
ST34 feels like a small depression, created by your quadriceps. Good for sharp pain.
ST36 is located 3 finger breadths below the knee cap. A good point if you also have low energy or digestive issues.
The Spleen (SP) channel is also on the leg, following the border of the bone on the inner lower leg as a guideline. Many menstruating women experience tenderness or bumpiness along this channel. Massaging it, even a week before menstruation, can be highly beneficial. If the entire SP channel feels sore, focus on the most tender and achy points.
'SP6', a well- known point for relieving menstrual pain, is located 3 finger breadths above the inner ankle joint.
'LR5' is a personal favorite. Although it is on the Liver (LR) channel rather than the SP channel, it strongly regulates menstruation. To find it, divide the lower leg into thirds (from the knee joint to ankle joint) and it is located at the lower third.
The Pericardium (PC) channel is found on the arm. With your palm facing towards you, trace a line from middle of elbow crease to the middle of the crease at the wrist.
'PC6', a well-known point for period pain but also for nausea (including morning sickness. is located in the lower third of the forearm. To pinpoint it, divide the lower third in half -- it is at the midpoint.
'PC7' is also a useful point to move the 'Qi and blood' located in the middle of the wrist crease.
#3: How to press the acupressure points
When locating the channels and pressure points, gently slide the pad of your thumb or index finger along the body. Feel for tension, tightness or depressions in the area and press with the tip of your thumb/finger or thumb joint perpendicular to the body or press towards the bone. It should feel sore and achy, if not, try drawing a small circle while pressing and direct the pressure to where you feel most sore.
Practice makes perfect! When in doubt, ask your local Chinese Medicine practitioner to find out what acupuncture points will work best for you.
References:
[1] Sarkar, S., Nargis, N., Banu, N. A., & Akter, S. (2022). Perceived social support and its association with quality of life in women with infertility. BMC Women's Health, 22(1), 1-9. https://doi.org/10.1186/s12905-022-01988-4
[2] Turocy, J. M., Robles, A., Scriber, C., Wagner, J., Hickok, L. R., Stentz, N. C., & Hou, M. Y. (2021). The impact of the COVID-19 pandemic on reproductive health care for adolescents and young adults. Journal of Pediatric and Adolescent Gynecology, 34(1), 3-7. https://doi.org/10.1016/j.jpag.2020.12.002
[3] Chen, S.-C., Ruan, J.-Y., Zhang, B., Pang, L.-Y., Zhong, L., Lin, S.-L., Wong, K.-P., Ouyang, H.-X., Yeung, W.-F., Fu, Q.-W., & Chen, B.-Q. (2024). Traditional Chinese medicine interventions based on meridian theory for pain relief in patients with primary dysmenorrhea: A systematic review and network meta-analysis. Frontiers in Medicine, 11, Article 1453609. https://doi.org/10.3389/fmed.2024.1453609
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