Insider Secrets From a Top Acupuncturist

19 things to know about the ancient Chinese treatment before you make that first appointment

As told to

Eric Spitznagel,

AARP

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Published June 27, 2025

illustration of an acupuncturist and acupuncture treatments

For your acupuncture appointments, dress comfortably, skip the alcohol before and be open to how the practice may make you feel, says acupuncturist Eileen Li. And pets can get acupuncture, too!

Amber Day

To the uninitiated, acupuncture can seem like a scary prospect. Who’d want to let anyone insert tiny needles into them willingly? Older adults, that’s who. Nearly two-thirds of people over 65 who volunteered for an acupuncture trial conducted by Kaiser Permanente had at least some previous acupuncture experience, according to a 2024 survey, with the majority (84.8 percent) seeking it out as an alternative therapy for pain-related issues.

The healing practice, which has been used for centuries in traditional Chinese medicine, involves inserting very thin needles into the skin at strategic points across the body, leaving them in for 20 to 40 minutes, to treat arthritis, migraines, back pain, insomnia and even respiratory issues.

If you’ve always wanted to try acupuncture but are too nervous to make that first appointment, Eileen Li is here to help. She’s a second-generation licensed acupuncturist, physical therapist and Chinese medicine herbalist who’s worked in the field since 2014 and has run her own acupuncture practice in Greenwich, Connecticut, since 2021. Here, she shares in her words some of the secrets of her trade to put your mind at ease.

1. Acupuncture needles aren’t as painful as you think

Acupuncture needles are nothing like the ones at the doctor’s office. They’re hair-thin, flexible, and most people barely feel them. You may feel a sensation, a pinch or a prick, and they are typically not painful, though everyone experiences sensations differently. Some practitioners use a guide tube to apply light pressure around the area, which makes insertion even more comfortable. Others free-hand the needle. Either way, it goes in fast — before you even finish your exhale, it’s already in. Most people are surprised by how little they actually feel.

2. There’s more than one style of acupuncture

Acupuncture comes in many styles, and they can feel different depending on who you see. Here are some of the most common styles:

Japanese-style acupuncture uses extremely thin needles with very gentle insertion. It’s subtle and often great for people who are sensitive or needle-averse. Not all practitioners use this method, so if you’re curious about it, it’s a good idea to ask ahead when booking.
Chinese-style acupuncture (a part of what is often called TCM, or traditional Chinese medicine) is the most common in the U.S. The needling technique may involve more stimulation or manipulation — like that dull, light muscle ache some people feel at the point. This is the most common style that traditional practitioners will use.
Trigger point or dry needling-style acupuncture focuses more on the muscular system. It’s commonly used by practitioners trained in orthopedics or sports medicine and can feel more intense, like a muscle twitch or release. It’s great for stubborn pain or physical tension, and to help improve range of motion and function.
Five Element acupuncture is rooted in the emotional side of health. Treatments are often minimal but powerful, and many people report deep emotional shifts, even with fewer needles.

A licensed acupuncturist can be trained in multiple styles and may adjust their approach based on your needs. So if you tried acupuncture once and didn’t love the experience (or didn’t feel results), don’t write it off. Sometimes it takes trying a different style or practitioner to find the right fit. Just like with any health care provider, a little shopping around is completely valid and often necessary.

3. You’re going to be asked some weird questions

Acupuncturists usually want to know about your general health and how you’re living day-to-day — like how you sleep, what you eat, how tired you feel, your mood, stress levels and digestion, including bowel habits. This is because the body doesn’t work in isolated parts. In Chinese medicine, everything is connected: Your digestion tells me about your energy and how well you’ll recover; your sleep reflects your nervous system and stress levels; and your mood often gives us the biggest clue about what’s out of sync.We’re not asking to be nosy — we’re here to understand the whole picture. The goal is to spot patterns so we can treat the root cause, not just chase symptoms. For instance, if you come in for neck pain and we go through what we call the “10 questions” in traditional Chinese medicine, we’re actually getting a better sense of how quickly or slowly your body might heal. If your digestion is off, your body might not be breaking down protein efficiently, which you need to rebuild tissue and generate energy. All of that matters when it comes to healing.

4. An appointment takes less time than going out to lunch

New patients often worry that an acupuncture session will be an all-day commitment. But a typical first session, which includes your initial intake and treatment, generally lasts about an hour, roughly as long as the average office lunch break. Your first visit may take a little longer, if only because of the paperwork and getting your full medical history. The number of needles used for that first appointment can vary, depending on your condition and the practitioner’s style, but typically it’ll be anywhere from four to 40 needles.

5. Hit the gym before (but not after) getting acupuncture

If you’ve got a tough workout planned, do it before your session, and use acupuncture as part of your recovery. Gentle movement like walking or stretching is totally fine, but skip anything intense. After your session, you might feel super relaxed, tired or even euphoric. Give your body a little time to recalibrate.

6. Don’t show up on an empty stomach

Acupuncture isn’t surgery. We don’t need you to fast or avoid any meals before your appointment. In fact, just the opposite is true. Eat something light an hour or two before your appointment: fruit, toast, a light lunch or breakfast. And stay hydrated, especially after your session, though there’s no need to chug water like you’re getting blood drawn.

7. Dress like you’re hitting a resort

This isn’t like getting a massage; we’re not going to ask you to strip down to your skivvies. But practitioners do need to access arms, legs and maybe the back or belly, so stay away from tight waistbands, constrictive clothing and skinny jeans, and pick something comfy and loose-fitting.

8. Skip the alcohol beforehand

It might be tempting to indulge in some “liquid courage” before getting acupuncture, but please don’t. It throws off your nervous system and makes it harder for your body to respond. But if you’re hungover from the night before, acupuncture may actually help with symptoms like nausea or lack of appetite.

9. Not all medications mix with acupuncture

Knowing what medications you’re on helps your acupuncturist design the right treatment plan. If your acupuncturist also offers Chinese herbal medicine, it’s especially important — we want to avoid any herb-drug interactions. Mention if you’ve been prescribed anticoagulant medications like blood thinners, which can be affected or altered by acupuncture, leading to bleeding and increased bruising. Additionally, if you’re taking any heart medication, painkillers or steroids, make sure we know. Acupuncture is generally safe for everybody, but the more we know about what’s happening in your body and what treatments and/or medications you’re taking, the more helpful we can be.

10. Check with your insurance provider — you might be covered!

Acupuncture coverage varies greatly, depending on your health insurance plan and the state you live in. Some policies cover acupuncture for issues such as pain, migraines, anxiety or fertility. Acupuncture for chronic lower back pain is also covered by Medicare Part B benefits. The best thing you can do is call your insurance and ask if they cover treatment by a licensed acupuncturist (L.Ac). There are also MDs certified in acupuncture, but their training tends to be more limited. Physicians often go through a 200- to 300-hour acupuncture certification program that’s typically focused on pain management and grounded in biomedical perspectives such as neurology, trigger points or endorphin release. In contrast, licensed acupuncturists train for three to four years, with thousands of hours studying TCM theory, including herbal medicine, tongue/pulse diagnosis and pattern differentiation. It’s simply two different approaches, and both can be helpful, depending on the patient’s goals and needs.

11. Consider a “community” acupuncture clinic

Community acupuncture clinics are designed to make acupuncture more accessible and affordable by treating patients in a shared space. Instead of private rooms, you’ll see people relaxing in recliners or treatment chairs, often receiving distal acupuncture (like points on the arms, legs and head). It’s typically a sliding scale or lower-cost pricing so that more people can get care more frequently. The vibe is quiet, communal and often really lovely — it’s a great option for maintenance care or if budget is a concern. But note, however, that most practitioners using the community model don’t take insurance.

12. You don’t need a specific problem or reason to see an acupuncturist

Prevention is a huge part of acupuncture. You don’t need to be broken to benefit. Some people come in just to feel more grounded, sleep better or stay ahead of stress. It’s been used for centuries to increase circulation and enhance the body’s ability to defend against pathogens. In Chinese medicine, we don’t just accept a Western diagnosis as the whole story. Instead, we look at the patterns and imbalances behind your symptoms. From there, we create a treatment plan to restore balance so your body can do what it’s meant to do: relieve symptoms and remember how to heal itself.

13. Don’t expect immediate results, especially if you’re older

Older adults might take a little longer to respond, but they often see significant cumulative benefits over time. There’s really no downside to using Chinese medicine, no side effects like dry mouth or drowsiness, and no added strain on your current medication routine. It’s one of the safest ways to treat pain, stress and other chronic issues without piling on more prescriptions.Some people feel a change immediately: better sleep, less pain, calmer mood, happier digestion. Others need three to five sessions to really notice. It’s not a one-and-done treatment. It’s just like exercise — you wouldn’t expect to hit the gym once and come out with six-pack abs, right?

14. Have high blood pressure? Acupuncture may help

A 2007 randomized trial found that acupuncture can be used to treat and lower hypertension, either as a standalone treatment or in tandem with lifestyle changes, and can work well with Western medicine, too. It works by activating your parasympathetic nervous system — the “rest and digest” state — and helps regulate blood flow and stress hormones. Less cortisol, lower heart rate, better vessel function. Over time, it helps nudge your body back to homeostasis without forcing it.

15. Acupuncture can treat some pretty surprising things

Acupuncture may also help with IBS, period cramps, hot flashes and anxiety, to name just a few. It has also gained traction for things like chemo-induced nausea, TMJ disorders and even brain fog. Struggling with insomnia? Acupuncture might be able to help. Chinese medicine is built on patterns, not just diagnoses. So even if the Western diagnosis feels vague or untreatable, we still have a game plan worth trying.

16. It can do more than mask the symptoms of allergies

Acupuncture calms the immune system’s overreaction to allergens like pollen. Instead of shutting things down with antihistamines, acupuncture helps your body regulate itself so it’s less reactive. Think of it as turning down the volume on your immune response. When paired with Chinese herbal medicine — if it’s a good fit for your case — it can take that relief even further.

17. It might make the side effects of chemotherapy a little less awful

We never claim to treat cancer itself, but acupuncture can support the body through disease symptoms and side effects of treatment like nausea, pain, fatigue and neuropathy, making a tough process more manageable. When patients feel better, they’re more likely to complete their treatment and recover well. In China, it’s actually quite common to integrate Chinese herbal medicine alongside conventional cancer treatments. That approach is less accepted here in the U.S., but acupuncture as supportive care is gaining recognition, especially in oncology clinics.

18. Acupuncture may give pets relief, too

There are veterinarians specifically trained in animal acupuncture. I’ve seen it help dogs, horses, even koalas, with things like arthritis, hip dysplasia, anxiety, you name it. There’ve been many recorded cases in which pets suffering from arthritis, digestive issues or anxiety were successfully treated with acupuncture. Most acupuncturists who treat humans aren’t trained to work with animals, so you’ll want to find a vet who specializes in veterinary acupuncture. But it’s absolutely a thing, and it works.

19. You don’t have to spend big bucks on an acupuncture mat

Acupuncture mats feature small spikes or nodules that apply pressure to specific points on the body. Some you can lay down on, some you stand on. More research is needed, but there is anecdotal evidence they could help in alleviating pain, tension and stress. These cushioned mats, sold at multiple retailers, are a great way to try out acupuncture, as long as you use them for general wellness and not a complete solution. And in my opinion, the generic acupuncture mats ($20–$50) are just as good as the name-brand ones ($99+).

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