Tai Chi Moves Body and Mind to Relieve Pain

The studies and their findings that are presented in this article are for informational purposes only and are not meant to take the place of the advice of your doctor. By providing you with this information, Genzyme Corporation is not endorsing its content. You should consult with your doctor before starting any new health regimen.

Tai chi ("tie chee") looks so gentle, but it packs a powerful punch. The ancient Chinese system of exercise combines slow, flowing, dance-like movements with mental focus and deep breathing. Fans of tai chi say it's great for fitness, relaxation, and concentration. Now two recent, well-designed studies (Arthritis Care and Research, April 15, 2007; Clinical Rehabilitation, February 2007) show that it also may help improve joint symptoms in people with knee or hip osteoarthritis (OA).

Different studies, similar results

One small study by researchers at Texas Tech University included 41 older adults with OA of the knee. These older adults were randomly divided into two groups. One group took part in tai chi classes for six weeks, followed by another six weeks of practice at home. The other group attended health lectures instead. At study's end, those in the tai chi group, but not the lecture group, had slightly decreased joint pain. In addition, the tai chi group had somewhat better improved physical function compared to the lecture group.

A second study by Australian researchers also found encouraging results. This study included 152 older adults with OA of the knee or hip. The participants were randomly divided into three groups: tai chi classes, water exercise classes, or a waiting list. After 12 weeks, those in both the tai chi and water exercise groups reported moderate improvements in physical function, although only water exercise led to slightly decreased pain. The benefits were still evident three months after the classes ended.

Tai chi basics

Tai chi originated as a martial art in China around the 12th century AD. Over time, people began using it for health purposes as well. Tai chi is designed to balance life energy, known as qi ("chee") in traditional Chinese medicine. By restoring this balance, it's thought to help the body heal itself and return to a normal, healthy state.

Whether or not you buy into this explanation, it's clear that tai chi is a good way to stay active. And physical activity, in turn, promotes overall health. Among other benefits, tai chi may help improve balance, flexibility, and muscle strength.

The bottom line

Many people do tai chi to enhance their health and feel better. Because it's such a gentle form of exercise, tai chi seems especially well suited to those with arthritis. Research suggests that it may help reduce joint pain, stiffness, and disability for people with OA.

Tai chi requires strict attention to body posture and breathing, so it's best learned from an instructor rather than a book or video. Some Arthritis Foundation chapters offer tai chi classes that are specially designed for people with arthritis and don't require deep bending or squatting. If such classes aren't available in your area, tai chi also is taught at many recreational centers, health clubs, and private studios. There is no standard credentialing for instructors, so always ask about a prospective teacher's training and experience. If you decide to sign up for a class, be sure to tell your instructor about your OA. Also, ask your doctor whether you might need to modify any moves.

References

  1. National Center for Complementary and Alternative Medicine. Tai chi for health purposes. Available at: http://nccam.nih.gov/health/taichi. Accessed July 18, 2007.
  2. "Group and Home-Based Tai Chi in Elderly Subjects With Knee Osteoarthritis: A Randomized Controlled Trial." J.-M. Brismée et al. Clinical Rehabilitation. February 2007, vol. 21, no. 2, pp. 99-111.
  3. "Physical Activity for Osteoarthritis Management: A Randomized Controlled Clinical Trial Evaluating Hydrotherapy or Tai Chi Classes." M. Fransen et al. Arthritis Care and Research. April 15, 2007, vol. 57, no. 3, pp. 407-414.
  4. Alternative Treatments for Arthritis: An A to Z Guide. D. Foltz-Gray. Atlanta, GA: Arthritis Foundation, 2005, pp. 226-227.
  5. "The Effect of Tai Chi on Health Outcomes in Patients With Chronic Conditions: A Systematic Review." C. Wang et al. Archives of Internal Medicine. March 8, 2004, vol. 164, no. 5, pp. 493-501.
  6. "Improvement in Balance, Strength, and Flexibility After 12 Weeks of Tai Chi Exercise in Ethnic Chinese Adults With Cardiovascular Disease Risk Factors." R.E. Taylor-Piliae et al. Alternative Therapies in Health and Medicine. March/April 2006, vol. 12, no. 2, pp. 50-58.
  7. Mayo Clinic. Tai chi: stress reduction, balance, agility and more. Available at: http://www.mayoclinic.com/health/tai-chi/SA00087. Accessed July 18, 2007.
  8. Arthritis Foundation. Tai chi from the Arthritis Foundation®. Available at: http://www.arthritis.org/events/getinvolved/ProgramsServices/taichi.asp. Accessed July 18, 2007

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