Try Tai Chi to Help Relieve Chronic Pain

Looking to mix up your movement practice and find new ways to work stiff joints and achy muscles? Try Tai Chi, a gentle martial art rooted in Chinese tradition. Not only does it improve balance, strength and flexibility, but research shows Tai Chi may also relieve 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. Originally developed for self-defense, Tai Chi later evolved into a meditative art influenced by Daoist and Confucian philosophies.

“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.

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.

Tai Chi for Knee and Hip Osteoarthritis

When it comes to managing knee and hip osteoarthritis, both the American College of Rheumatology and the Arthritis Foundation strongly recommend Tai Chi.

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 also improved.

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 issue for older adults. It can sometimes be hard to find movement practices that don’t make things worse. 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 accomplish 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.