I recently came across a fascinating study titled “Effects of Tai Chi on Pain and Muscle Activity in Young Males with Acute Low Back Pain,” originally published in the Journal of Physical Therapy Science. Its findings were quite enlightening.
Tai Chi chuan is often seen as a slow, gentle exercise mainly for seniors, leading some to doubt its effectiveness for treating acute health issues. However, this study challenges that perception.
Conducted by Dr. Yong Ho Cho from the Department of Physical Therapy at Daegu Haany University in South Korea, the research involved 40 young men in their twenties experiencing acute lower back pain. Participants were randomly assigned to either a Tai Chi group or a stretching group, engaging in one-hour classes three times a week. After four weeks, both groups showed significant improvements in pain and muscle activity, but the Tai Chi group outperformed the stretching group. Dr. Cho concluded, “If Tai Chi is used as an intervention instead of stretching for low back pain, it will become a very effective exercise program for males in their 20s with low back pain.”
The Tai Chi group learned seven movements, including Parting the Wild Horse Mane, Grasping the Sparrow’s Tail, White Crane Spreading the Wings, and Playing the Lute, all of which reflect either traditional Yang Style Tai Chi or the simplified Tai Chi 24. These movements are characterized by their soothing and smooth flow. Meanwhile, the stretching group focused on exercises for their lower extremity, trunk, and upper extremity joints. Both groups participated in the same 10-minute warm-up and 10-minute cool-down exercises surrounding the main 40-minute intervention session. Muscle activity and pain levels were measured using wireless surface electromyography (sEMG) and a visual analogue scale (VAS), revealing that the Tai Chi group had significantly better outcomes. Hopefully this study inspires more young people to explore Tai Chi. It also serves as a testament that we don’t need to practice a long Tai Chi form to realize its incredible health benefits.
Actually, Tai Chi does not favor any age group over others. In the same study, Dr. Cho noted that other studies have shown its effectiveness for individuals in their 40s or older with lower back pain. I also discovered a significant meta-analysis published on July 9, 2024, which evaluating various Tai Chi styles for treating chronic low back pain. Six scientists conducted a study of “Effects of different parameters of Tai Chi on the intervention of chronic low back pain: A meta-analysis”. They reviewed research listed in eight global databases (including reputable PubMed and The Cochrane Library) up to October 2023, selecting 10 eligible randomized controlled trials (RCTs) with 886 participants. There are six major Tai Chi styles, which are Chen, Yang, Wu, Wu-Hao, Sun, and He. Among the 10 selected studies, three used Chen Style as the method of intervention and two used Yang Style, while the remaining five did not specify a style. Regardless, all styles demonstrated effectiveness in alleviating chronic lower back pain.
So, whether your low back pain is acute or chronic, and regardless of your age or gender, any of the major Tai Chi styles can help relieve your discomfort.
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Of course these exercises would apply equally to women. I have tightness in lower back so will practice the moves. Thank you so much for this interesting article.
Chris, you are absolutely correct. Let me now if I can be any help while you practice. By the way, which style do you practice? — Violet