Tai Chi for Chronic Pain

Chronic pain is continuous and can range from low-level aches to high level pain. The source of pain can come from injury, illness, disease and disharmony in the body.  Pain is a signal that tells us there is a problem somewhere in the body. Read our companion article called ‘Pain Instructs’.

Chronic Pain Symptoms & Effects

  • Chronic fatigue
  • Spine, joint and/or muscular, soft tissue pain
  • Swelling and inflammation of effected area
  • Tension, muscular contraction, stiffness in joints
  • Pain on moving
  • Pain on being still
  • Limited mobility
  • Decrease in flexibility
  • Lack of motivation
  • Unable to sleep
  • Fall into depression
  • Weight gain
  • Isolation

Natural recommendations for Chronic Pain

Slow and deep breathing exercises into the belly for pain management.  Learning to meditate and take time for yourself to relax.  Aid muscles to relax and recover with hot baths (Epsom salts are a great addition to your bath water).  Make sure you rest and sleep enough.  Keep moving and active, little and often.  Good nutrition and diet e.g. anti-inflammation food plan.  Reducing physical and mental stress.  Supporting the immune system with natural supplements e.g. fish oil, minerals, vitamins

How Tai Chi can help



  • Able to manage and reduce pain
  • Increase range of motion and flexibility
  • More mobile and healthier spine
  • Opens the lower back area, relieving pressure from this usual troublesome spot
  • Drops tension in shoulders, holding the arms from the back
  • Improved leg strength
  • Non impact method to help keep you moving gently and at a slow pace
  • Uses own bodyweight for strength building
  • Less stiffness
  • Reduction in muscular contraction and tension
  • Better co-ordination, balance and body awareness
  • Reduces risk of falling


Deep Breathing and Chronic Pain

  • Tai Chi and Qigong combine slow dynamic movements with deep breathing and an aligned posture.
  • Deep diagrammatic breathing helps to bring more oxygen into the body, to help all body systems function better.
  • It also helps us to truly relax the mind, reducing stress, anxiety, frustration and anger, as well as the body, the muscles and soft tissue.
  • This activates the body’s relaxation response which slows down the heart rate and lowers blood pressure.
  • The focus on deep rhythmic breathing helps to create a positive distraction, which can help reduce pain and other stress triggers.
  • The physical signs of anxiety are shallow and rapid breathing, which can lead to hyperventilating, pins and needles, chest pain and difficulty with vision. Deep breathing is the key to helping reverse this stressful state, in time returning the body to neutral.


Medical Research

University of Maryland Medical Center, Dec. 2002

  • Tai Chi as a preventative and complementary therapy.  Discussed to be of benefit for those with chronic pain, strengthening the immune system and central nervous system.

Case Western Reserve University in Cleveland, Ohio / Oregon Research Institute

  • Elderly Tai Chi students experience pain reduction in their arthritis and increase in mobility

Dr. Chenchen Wang at Tufts University School of Medicine in Boston

  • New England Journal of Medicine
  • Fibromyalgia patients saw an improvement in pain, quality of life, sleep patterns, pain and the ability to exercise after 24 weeks.

The Effectiveness of Tai Chi for Chronic Musculoskeletal Pain Conditions: A Systematic Review and Meta-Analysis

  • Conclusion states that Tai Chi had a “smallpositive effect on pain and disability in people with arthritis.”

Tufts Medical Center in Boston

  • Fibromyalgia patients reported reduction in tiredness, pain, stress, depression and noticed an increase in quality of life.


** As with all health conditions, please seek advice from your doctor before commencing exercise **


Live Online Tuition – Qigong

Instructor Nicola is passionate about sharing qigong with her students. She provides live online private tuition using Skype and/or Facebook video call. Teaching you ancient Taoist movements that will help you towards a regular qigong practice. Your online class is one-to-one private tuition that is set to your pace, style of learning, needs and experience, all from the comfort of your home.

New beginners are encouraged, this service is open to everyone no matter age, fitness level nor ability. Learn authentic healthy movements in your own home and join Nicola’s community of students on a journey to improved health and wellbeing. Visit the Qigong section in the webstore.

Live Online Tuition – Chen Tai Chi

Instructor Nicola is passionate about sharing Chen style Tai Chi with her students. Following the forms of Grand Master Chen Zhenglei she provides live online private tuition using Skype and/or Facebook video call. The types of live online lessons offered are Chen Tai Chi for previous students/those with experience and Hibernating Bear Tai Chi.

Nicola helps students progress through the traditional principles of Chen style silk reeling and the empty hand forms, teaching through a hands-on method rather than ‘watch and follow‘.  Visit the Tai Chi section in the webstore.

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