Chinese Practices to ease Back Pain

October 16, 2024

Discover how Chinese practices can ease back pain.

If you’re one of the millions of people in the UK struggling with back pain, an ancient remedy could offer new hope. A recent study, published in the North American Spine Society Journal, reveals that Qigong and Tai Chi—ancient Chinese practices that integrate flowing movements, mindful posture, and controlled breathing—are particularly effective at reducing lower-back pain when paired with meditation.

These findings add to a growing body of evidence showing that these practices offer numerous health benefits, from stress relief to improved fitness. It’s no wonder they’ve gained high-profile fans like Harry Styles, Tiger Woods, and Julia Roberts.

A Growing Epidemic

Back pain has become an increasingly widespread issue in the UK. Recent data from the Office for National Statistics shows that 2.9 million Britons suffered from back or neck problems in 2022, an increase from 2.6 million in 2019.

While most physical activities are known to help alleviate back pain, this study suggests that Qigong and Tai Chi provide unique benefits that set them apart from traditional forms of exercise.

Discover how these Chinese practices can ease your back pain as well as providing many other benefits.

What Are Qigong and Tai Chi?

Though related, Qigong and Tai Chi have distinct approaches and benefits.

• Qigong: This practice focuses on wellness through repetitive movements or breathing techniques. Each exercise targets specific health goals, such as improving posture or lung function. “It is an ancient Chinese healing art that nurtures vital energy and focuses on internal balance and health,” explains Dr. Yang Yang, a Tai Chi grandmaster and researcher at the Center for Taiji and Qigong Studies in New York.

• Tai Chi: Building on Qigong principles, Tai Chi incorporates a sequence of deliberate movements designed for both healing and martial purposes. It emphasizes physical balance, flexibility, and mental focus while delivering the therapeutic benefits of exercise.

• The difference between Tai Chi and Qigong is that Qigong can be thought of as a movement you do for a certain situation, as opposed to tai chi form, which is a series of movements that work on the entire body in a flowing sequence,

Both practices are gentle and adaptable, making them accessible to individuals of all ages and fitness levels.

Why They Work

The study highlights how the mindful, flowing movements of Qigong and Tai Chi promote relaxation and reduce stress—key factors in managing chronic back pain. They also improve core strength, posture, and flexibility, addressing underlying causes of discomfort.

The breathing techniques central to both practices enhance circulation and encourage a calming effect on the nervous system. These elements work together to provide a holistic solution for pain management and overall wellness.

Beyond Pain Relief

The benefits of Qigong and Tai Chi extend far beyond relieving back pain. Studies have shown they can:

• Lower stress levels and improve mental clarity.

• Enhance posture, balance, and coordination.

• Aid in weight management, including targeting stubborn belly fat.

As these practices continue to gain attention in modern wellness circles, their ancient wisdom is proving to be a valuable tool for improving physical and mental health.

A Time-Tested Solution for Modern Problems

For those seeking a natural and effective way to manage back pain, Qigong and Tai Chi offer a compelling solution. Their integration of mindful movement, controlled breathing, and meditation not only addresses physical discomfort but also promotes overall well-being.

With the rising prevalence of back pain and the limitations of conventional treatments, exploring these practices could be a transformative step toward relief. Backed by science and celebrated by enthusiasts worldwide, Qigong and Tai Chi may well be the remedy modern society has been searching for.

What Happens in a Class?

Classes for Tai Chi and Qigong typically last 45-60 minutes and include a series of slow, gentle movements and postures inspired by the natural world, often mimicking the patterns of animals.

• In Tai Chi: Movements flow seamlessly in a sequence, ranging from simple shoulder circles to more advanced martial art-inspired kicks and punches. These sequences are designed to improve balance, strength, and mental focus.

• In Qigong: Movements are tailored to achieve specific outcomes, such as relieving back pain or improving circulation. Each posture and technique is practiced with an intention to target physical or mental imbalances.

“Doing either or both is definitely going to benefit most people,” says Arron Collins-Thomas, a Qigong instructor based in Bath and London. According to Collins-Thomas, the key to success lies in finding a Tai Chi or Qigong instructor you like and trust.

He recommends attending one or two classes a week to learn proper technique. However, the real magic happens with daily practice at home, where you can reinforce what you’ve learned and integrate the exercises into your routine.

Regular practice, even for just 10-15 minutes a day, can significantly enhance the benefits of Tai Chi and Qigong. Home sessions allow you to:

• Build muscle memory and improve your form.

• Cultivate mindfulness and reduce stress.

• Target specific areas of discomfort, such as back or neck pain.

The consistency of practice is key to unlocking the full potential of these ancient arts.

Tai Chi: A New Ally in Protecting Against Cognitive Decline

Tai Chi, long celebrated for its physical and mental health benefits, may also play a role in slowing cognitive decline and protecting against dementia. A groundbreaking study, published in the Annals of Internal Medicine, highlights how this ancient Chinese practice can support brain health in older adults.

Researchers from the Oregon Research Institute explored the potential cognitive benefits of Tai Chi by recruiting 318 participants in their seventies, all of whom had reported mild memory impairments. The study divided participants into two groups

At the end of the study, the Tai Chi group showed significant improvements in memory test scores compared to the stretching group. Researchers suggested that regular Tai Chi practice could help to delay cognitive decline by several years if participants maintained their routines.

As research continues to unveil the many benefits of Tai Chi, it’s clear that its impact goes far beyond physical health—it’s a practice for the body, mind, and memory.

Tai Chi: A Gentle Way to Blast Harmful Belly Fat

When it comes to reducing harmful visceral belly fat—the kind that surrounds internal organs and increases the risk of metabolic disorders—Tai Chi is emerging as an effective alternative to conventional exercise. Despite its low calorie burn, Tai Chi mirrors many of the health benefits of gym-based workouts, making it an appealing choice for those looking for a gentler approach to fitness.

While Tai Chi burns only about 108 calories in half an hour—similar to a moderate walk—it triggers adaptations in the muscles that enhance metabolism and fat reduction.

Key factors include:

• Muscle Engagement: The slow, deliberate movements require muscles to work in a sustained manner, promoting fat burning over time.

• Postural Control: Holding the necessary positions strengthens core muscles, leading to a more toned midsection.

• Mind-Body Connection: The emphasis on mindfulness may reduce stress, a known contributor to belly fat accumulation.

Tai Chi: A Lifelong Tool for Maintaining Balance

As we age, our ability to balance naturally declines, increasing the risk of falls and fractures. However, regular practice of Tai Chi can help combat this decline, preserving balance and functional fitness well into later years.

Tai Chi combines deliberate, flowing movements with mindfulness, which makes it particularly effective at improving balance and coordination:

• Core Strength: The practice requires sustained engagement of core muscles, which are critical for maintaining stability.

• Dynamic Movements: Shifting weight between stances mirrors real-life balance challenges, training the body to adapt.

• Mind-Body Connection: Tai Chi encourages heightened awareness of the body in space, improving reaction times and reducing the likelihood of falls.

Tai Chi and Qigong, two ancient Chinese practices, are low-impact exercises, which combine slow, deliberate movements with physical postures and mindful breathing, offer a gentle yet effective way to nurture both body and mind.

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