Try Tai Chi to Help Relieve Chronic Pain

This ancient martial art is perfect for tending to stiff joints and soothing sore muscles. Here's an easy way to see if it's right for you.

Looking to mix up your movement practice and find new ways to work stiff joints and achy muscles? Tai chi, a gentle Chinese martial art, is not only a good way to improve balance, strength and flexibility, but research shows it may also be an effective and safe way to alleviate chronic pain.

In particular, research suggests that tai chi may help ease the symptoms of fibromyalgia and offer relief from chronic lower back pain, rheumatoid arthritis, tension headaches and more.

This mind-body practice combines fluid movements with slow and deep breathing. Its linked motions are usually gentle and graceful. The practice originated in China as a form of self-defense and later evolved into a more meditative practice with the philosophies of Daoism and Confucianism.

“What makes tai chi so effective is its emphasis on structural integrity and functional strength,” says Stephan Berwick, a longtime practitioner and founder of Washington, D.C.–based True Tai Chi.

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Tai Chi and Pain Relief

Tai chi is often described as meditation in motion. Its measured nature encourages muscle relaxation and gentle movement of the joints.

Research shows that the slow, careful movements of tai chi can stretch muscles and create space and fluidity in the joints – easing stiffness and pain.

If you’re new to tai chi, SilverSneakers offers 15-minute Tai Chi (Express) classes that are good for all fitness levels. Already familiar with tai chi? Try the 45-minute SilverSneaker LIVE Tai Chi Flow.

Tai Chi for Knee and Hip Osteoarthritis

The American College of Rheumatology and the Arthritis Foundation strongly recommends tai chi for managing knee and hip osteoarthritis.

And their recommendations are backed by science: A 2020 research review of nearly 1,000 participants with knee osteoarthritis showed that tai chi could help alleviate joint discomfort.

The study participants did 30 to 60 minutes of tai chi 2 to 4 times a week for 10 to 52 weeks. They reported decreased pain and stiffness and more ease walking, standing, getting out of bed and getting in and out of a car. Their balance was also better.

Try SilverSneaker LIVE Tai Chi for Arthritis and Fall Prevention

Tai Chi and Fibromyalgia

Folks with fibromyalgia may also get a break from pain with tai chi. This condition, characterized by skeletomuscular pain, fatigue and memory and mood issues, can damage joints and muscles.

Research shows that practicing tai chi for an hour 1 to 3 times a week for 12 weeks can be more effective at managing fibromyalgia symptoms than conventional treatment and physical therapy. The researchers determined that tai chi has "significant positive effects" on reducing pain, fatigue and depression and improving sleep quality and quality of life.

Tai Chi and Lower Back Pain

Lower back pain is a common problem among seniors, and it can sometimes be hard to find movement practices that don’t make things worse. But research shows that tai chi will generally help, not hurt.

In a 2019 study of nearly 1,000 people with back pain, researchers found that the practice's gentle movements reduced pain and made it easier to carry out simple actions like sitting and walking. Participants did tai chi 2 to 6 times a week for about 40 to 60 minutes over the course of 2 to 28 weeks.

An Accessible 5-Minute Tai Chi Practice

To see if tai chi might be right for you, try this five-minute practice that uses gentle balancing exercises linked to mindful breathing:

See our sources:
The history of tai chi: Smithsonian
Tai chi and osteoarthritis: Clinical Rehabilitation
Tai chi and fibromyalgia: Complementary Therapies in Medicine
Tai chi and low back pain: Medicine

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