症狀 Common Ailments & Acupressure Guide

This comprehensive guide provides TCM perspectives on common health issues and practical self-care techniques including acupressure points, dietary recommendations, and exercises. These are educational guidelines - for persistent or severe conditions, consult qualified healthcare practitioners.

Shoulder Pain & Tension

TCM Perspective: Qi and Blood stagnation in the meridians, often due to Liver Qi stagnation or Kidney Yang deficiency

Common Symptoms

  • Shoulder tension and stiffness
  • Pain that worsens with movement
  • Difficulty raising arm
  • Radiating pain down the arm

Acupressure Points & Self-Care Techniques

• Jianjing (GB-21)
Location: Top of shoulder, midway between neck and shoulder blade
Technique: Apply firm pressure with thumb for 1-2 minutes, breathe deeply
Benefit: Relieves shoulder tension, improves circulation
• Quchi (LI-11)
Location: Outer crease of elbow when arm is bent
Technique: Press and massage in circular motions for 1-2 minutes
Benefit: Clears heat, relieves arm and shoulder pain
• Hegu (LI-4)
Location: Webbing between thumb and index finger
Technique: Apply steady pressure for 1-2 minutes, can be tender
Benefit: General pain relief, immune support

Self-Care Recommendations

  • Gentle shoulder rolls and stretches
  • Avoid heavy lifting and repetitive motions
  • Apply warm compress to affected area
  • Practice neck and shoulder stretches 2-3 times daily

Dietary Support

  • Ginger and turmeric for anti-inflammatory effect
  • Bone broth to nourish blood and qi
  • Avoid cold foods that impair circulation

Beneficial Exercises

  • Shoulder circles (10 forward, 10 backward)
  • Neck stretches (hold 30 seconds each side)
  • Gentle arm swings
  • Tai Chi for shoulder mobility

Neck Pain & Stiffness

TCM Perspective: Wind-Cold invasion, Liver Yang rising, or Qi and Blood stagnation in the Gallbladder and Small Intestine meridians

Common Symptoms

  • Neck stiffness and pain
  • Limited range of motion
  • Headaches
  • Tension headaches at base of skull

Acupressure Points & Self-Care Techniques

• Fengchi (GB-20)
Location: Base of skull, in the hollow behind the ear
Technique: Apply gentle pressure with thumbs, massage in small circles for 2 minutes
Benefit: Relieves neck stiffness, headaches, and eye strain
• Lieque (LU-7)
Location: Forearm, thumb side, in the crease when thumb is up
Technique: Press and hold for 1-2 minutes, breathe slowly
Benefit: Relieves neck pain and headaches
• Houxi (SI-3)
Location: Pinky side of hand, in the crease when making a fist
Technique: Apply pressure with thumb for 1-2 minutes
Benefit: Relieves neck and back pain

Self-Care Recommendations

  • Gentle neck stretches (avoid jerky movements)
  • Apply warm compress to neck
  • Maintain proper posture during work
  • Take frequent breaks from computer work

Dietary Support

  • Ginger tea to warm meridians
  • Avoid cold, raw foods
  • Eat warming foods like chicken and lamb

Beneficial Exercises

  • Slow neck rotations (10 each direction)
  • Neck tilts (10 each side)
  • Shoulder shrugs (15 reps)
  • Gentle head circles

Lower Back & Spinal Pain

TCM Perspective: Kidney Yang deficiency, Qi and Blood stagnation in the Bladder meridian, or constitutional weakness

Common Symptoms

  • Lower back pain and stiffness
  • Pain worse with cold or overwork
  • Difficulty bending or lifting
  • Radiating pain down legs

Acupressure Points & Self-Care Techniques

• Weizhong (BL-40)
Location: Back of knee, center of the crease
Technique: Apply firm pressure for 1-2 minutes, can be very tender
Benefit: Master point for lower back pain, clears heat
• Shenshu (BL-23)
Location: Lower back, 2 fingers width from spine at waist level
Technique: Apply gentle pressure or massage in circular motions
Benefit: Tonifies Kidney, relieves lower back pain
• Mingmen (Du-4)
Location: Midline of lower back, between L4 and L5 vertebrae
Technique: Gentle massage or moxibustion for warmth
Benefit: Strengthens Kidney Yang, relieves back pain

Self-Care Recommendations

  • Keep lower back warm, especially in winter
  • Avoid heavy lifting and excessive bending
  • Sleep on a firm mattress
  • Maintain proper posture

Dietary Support

  • Kidney-tonifying foods: black beans, walnuts, bone broth
  • Warming foods: ginger, garlic, lamb
  • Avoid cold drinks and raw foods

Beneficial Exercises

  • Gentle back stretches (hold 30 seconds)
  • Pelvic tilts (15 reps)
  • Cat-cow stretches (10 reps)
  • Walking on flat ground (30 minutes daily)

Knee Pain & Weakness

TCM Perspective: Kidney deficiency, Qi and Blood stagnation in the Stomach and Gallbladder meridians, or constitutional weakness

Common Symptoms

  • Knee pain and stiffness
  • Weakness when climbing stairs
  • Swelling or inflammation
  • Pain worse with cold or damp weather

Acupressure Points & Self-Care Techniques

• Zusanli (ST-36)
Location: Below knee, 4 fingers width below kneecap, outside shin bone
Technique: Apply firm pressure for 1-2 minutes, massage in circular motions
Benefit: Tonifies Qi and Blood, strengthens legs and immunity
• Yanglingquan (GB-34)
Location: Below knee, in the depression below the head of fibula
Technique: Apply steady pressure for 1-2 minutes
Benefit: Master point for sinew problems, relieves knee pain
• Taixi (KI-3)
Location: Inner ankle, in the crease between ankle bone and Achilles tendon
Technique: Apply gentle pressure for 1-2 minutes
Benefit: Tonifies Kidney, strengthens lower body

Self-Care Recommendations

  • Avoid kneeling or squatting excessively
  • Keep knees warm and dry
  • Use proper footwear with support
  • Avoid excessive stair climbing

Dietary Support

  • Kidney-tonifying foods: black beans, walnuts, sesame
  • Bone broth for joint support
  • Avoid cold, damp foods

Beneficial Exercises

  • Quadriceps stretches (hold 30 seconds each leg)
  • Gentle knee bends (10-15 reps)
  • Straight leg raises (10 reps each leg)
  • Walking on flat ground (20-30 minutes daily)

Headaches & Migraines

TCM Perspective: Liver Yang rising, Qi and Blood deficiency, or Wind-Cold invasion

Common Symptoms

  • Throbbing or dull headache
  • Pain at temples or vertex
  • Nausea or dizziness
  • Sensitivity to light

Acupressure Points & Self-Care Techniques

• Taiyangxue (Extra)
Location: Temple area, in the depression at the corner of the eye
Technique: Apply gentle pressure for 1-2 minutes
Benefit: Relieves temporal headaches and eye strain
• Baihui (Du-20)
Location: Top of head, midline between ears
Technique: Apply gentle pressure or massage
Benefit: Lifts Yang, relieves headaches and dizziness
• Hegu (LI-4)
Location: Webbing between thumb and index finger
Technique: Apply firm pressure for 1-2 minutes
Benefit: General headache relief

Self-Care Recommendations

  • Rest in a quiet, dark room
  • Apply warm or cool compress as needed
  • Avoid stress and overwork
  • Stay hydrated

Dietary Support

  • Chrysanthemum tea to cool Liver heat
  • Avoid spicy and greasy foods
  • Eat cooling foods like cucumber and mung beans

Beneficial Exercises

  • Neck stretches (gentle)
  • Shoulder rolls
  • Deep breathing exercises
  • Meditation or relaxation

Digestive Issues & Bloating

TCM Perspective: Spleen Yang deficiency, Liver Qi stagnation, or improper eating habits

Common Symptoms

  • Bloating and gas
  • Poor appetite
  • Loose stools
  • Fatigue after eating

Acupressure Points & Self-Care Techniques

• Zusanli (ST-36)
Location: Below knee, 4 fingers width below kneecap
Technique: Apply firm pressure for 1-2 minutes
Benefit: Tonifies Spleen and Stomach, improves digestion
• Tianshu (ST-25)
Location: Abdomen, 2 fingers width from navel
Technique: Apply gentle circular massage clockwise
Benefit: Regulates intestinal function
• Zhongwan (Ren-12)
Location: Midline of abdomen, halfway between navel and sternum
Technique: Apply gentle pressure and massage
Benefit: Strengthens Stomach and Spleen function

Self-Care Recommendations

  • Eat slowly and chew thoroughly
  • Avoid cold drinks and raw foods
  • Eat at regular times
  • Take a 10-minute walk after meals

Dietary Support

  • Ginger tea before meals
  • Warm, cooked foods
  • Rice and sweet potato
  • Avoid dairy and greasy foods

Beneficial Exercises

  • Gentle abdominal massage (clockwise)
  • Walking
  • Light stretching
  • Avoid intense exercise after eating

Insomnia & Sleep Disturbances

TCM Perspective: Heart Shen disturbance, Liver Qi stagnation, or Kidney Yin deficiency

Common Symptoms

  • Difficulty falling asleep
  • Waking during night
  • Vivid dreams
  • Restlessness

Acupressure Points & Self-Care Techniques

• Shenmen (HT-7)
Location: Wrist crease, pinky side
Technique: Apply gentle pressure for 1-2 minutes before bed
Benefit: Calms Shen, promotes sleep
• Yongquan (KI-1)
Location: Sole of foot, in the depression when toes curl
Technique: Apply firm pressure for 1-2 minutes
Benefit: Grounds energy, promotes sleep
• Anmian (Extra)
Location: Behind ear, in the depression
Technique: Apply gentle pressure for 1-2 minutes
Benefit: Calms mind, promotes restful sleep

Self-Care Recommendations

  • Establish consistent sleep schedule
  • Avoid screens 1 hour before bed
  • Keep bedroom cool and dark
  • Practice relaxation techniques

Dietary Support

  • Warm milk with honey before bed
  • Jujube and goji berry tea
  • Avoid caffeine after 2 PM
  • Light dinner 2-3 hours before bed

Beneficial Exercises

  • Gentle stretching before bed
  • Meditation or breathing exercises
  • Tai Chi in evening
  • Avoid vigorous exercise after 6 PM
Important Disclaimer: This information is for educational purposes and self-care awareness. Acupressure is not a substitute for professional medical treatment. If symptoms persist or worsen, consult a qualified TCM practitioner or healthcare provider. Do not attempt acupressure on open wounds or severely inflamed areas.