Tai Chi (also pronounced Taiji or Tai Chi Chuan or Taijiquan) is described as an internal martial art that aims to conquer the mind and self as opposed to quelling the enemy. Qi Gong (actually pronounced Chi Kung/Qigong) is an ancient Chinese exercise modality that endeavors to cultivate the life force or Qi (pronounced ‘chi’) through regular practice. Although the two forms actually differ in terms of their purpose and aesthetics, they are both closely related and equally endow health benefits on the practitioner. For reasons of convenience, the two terms are used interchangeably through the rest of this writeup.
Anyone who has seen Tai Chi being performed will know how bending the knee and other joints are an integral part of the practice. So it is counterintuitive to even consider such a regimen for treating arthritis, either of the knee, fingers or even the spinal cord. Yet, there could not be a more potent non-intrusive treatment modality in improving symptoms and reducing pain. The slow spiraling movements witnessed in Taiji / Qi Gong underline the Taoist philosophy of nonduality of mind and body. According to this understanding, the cause for conditions like Rheumatoid or Osteoarthritis does not arise from a faulty body joint or a malfunctioning immune system, but rather a disturbed/blocked flow of Qi across various meridians in the body. So, people who enrol in a Tai Chi retreat for improving their specific condition are often surprised that they are instructed to work on their whole body-mind confluence holistically. When the flow of Qi is restored through dedicated practice, the tissues and ligaments in the painful joint get revitalized and communicate in a much more fluid way.
Dr. Paul Lam is an acclaimed proponent in promoting Tai Chi/Qi Gong for Arthritis. In his case, he was personally affected by crippling arthritis in his youth, which he overcame almost exclusively due to his Tai Chi practice. A video link of Dr. Lam demonstrating some moves can be seen below. His videos for beginners for the 18 and 24 form Taijiquan are a good place to begin.
Of late, some robust clinical studies have shown how Tai Chi can be an effective aid in treating all forms of Arthritis. In a meta analysis of fifteen quality studies, using the Grading of Recommendations, Assessment, Development and Evaluation (GRADE) approach, promising evidence is found that Tai Chi/Qigong is effective in reducing arthritic pain as well as improve mobility of the joint. While not all individuals may respond to Tai Chi the same way Dr. Lam did, there is no debating the fact that they will certainly get symptomatic relief, pain reduction as well as more fluidity of movement.
In conclusion, people suffering from either arthritis of the knee or the spine or any other variant should enroll themselves for a Tai Chi class in their vicinity. The Yang 24 form is a good starting point as it is less demanding compared to some of the lengthier forms. It is preferable to take Tai Chi lessons by attending classes, as opposed to learning through a DVD or online.
Effectiveness of Tai Chi for Chronic Musculoskeletal Pain Conditions: Updated Systematic Review and Meta-Analysis.Hall A et al. Phys Ther. (2017)
Health benefits of tai chi: What is the evidence?Huston P et al. Can Fam Physician. (2016)
The Efficacy of Tai Chi and Yoga in Rheumatoid Arthritis and Spondyloarthropathies: A narrative biomedical review.Akyuz G et al. Rheumatol Int. (2018)