Benefits of Tai Chi
This presentation was given to a group of multi-disciplinary practitioners in The Pain Management department of Naval Medical Center San Diego in 2019. This group included anesthesiology, physical therapy, psychology/psychiatry, physical medicine/rehab, social work and case management.
The purpose of this encounter was to inform this multi disciplinary group about the benefits of Tai Chi and as it pertains to pain management. It purpose was to inform clinicians about the benefits of meditative movement as well as prepare interns for the the pain management board examination.
Good Morning everyone, my name is Andrea Arteaga chief resident acupuncturist at Naval Training Center San Diego. I am here to discuss the benefits of Tai Chi practice as it pertains to pain management. Tai Chi is a slow-moving meditative exercise that dates back nearly 1500 years—— although some accounts put it at 4000 years old!
Known as a “martial art of the internal systems” Tai Chi is part of a larger tradition in Daoist medicine known as Yang Shen or Nourishing Life which includes recommendations on how to harmonize the body with the seasons, through diet and exercise.
It is understood that through this state of equilibrium practitioners can achieve longevity and improve overall health — both mental and physical.
Tai Chi is an exercise that incorporates deep breathing techniques with slow, mindful movements and relaxation.
The symbol Tai Chi Quan translates into “supreme ultimate fist”.
This symbol signifies the balance with between the two equal and opposite forces within the universe. Yin and Yang.
Tai Chi involves the slow constant transfer of body weight that reflects
“the simultaneous separation and merging of the yin/ yang energies.”
Ill health is seen as an imbalance of these energies in the body. Tai Chi restores balance by utilizing the muscles, tendons, ligaments and bones- reorganizing them in space for the purpose of healing.
You may have heard of the word Qi also known as “internal energy”, it is said that Tai Chi strengthens and balances the flow of qi in our bodies.
There are 5 family styles that share a foundation but vary regarding the approach to posture, pace and order of movements. In 1956 the Maoist government packaged a form that would be accessible to the masses which included 24 postures, performed in 4-5 minute increments.
Tai Chi is considered to be an aerobic exercise of mild to moderate intensity depending on the style, posture and speed at which its performed. It can be modified to age and ability.
So it can be good for patients who are kinesiophobic after an injury or surgery.This subtle weight shifting strengthens the connective tissue, increases muscle tone both of which improve balance and proprioception.
Tai Chi can also have psychological benefits::::::::::::
It is well known that higher centers of the brain play an important role in nociception and pain perception. Attention is a mechanism by which nociceptive information is processed and enters our awareness in either a “top down” or “bottom up” selection.
Tai Chi may help individuals exert executive control over nociception enhancing one’s ability to cope with daily stressors including pain. It may help overcome tendencies of forecasting or anticipating pain by the use of visualization and meditation techniques. Improving practitioners ability to remain present.
As we know, the high prevalence of anxiety, depression and insomnia make treating pain-related complaints difficult. In a meta analysis of around 3800 people tai chi was found to be associated with reduced stress, and mood disturbances and an increase of self esteem and a decrease in anxiety and depressive symptoms.
There is good evidence to suggest Tai Chi is a beneficial technique to reduce pain for OA and RA patients. But even more promising is its effect on Fibromyalgia. Fibromyalgia patients often go from practitioner to practitioner looking for strategies to reduce their pain. I always joke that we acupuncturists are the bottom of the barrel diagnosticians- when patients are passed down, over, across they somehow make it to us. This is great because the ONLY way these patients do better is through a multi disciplinary approach so its good we get to “pass them around”. Thats a good “teamwork” analogy.
There are 2 randomized control trials evaluating the the beneficial effects of Tai Chi on Fibromyalgia and found its effect better than any conventional pharmacotherapy SSRI and SNRI and gabapentinoids.
Overall evidence suggests that tai chi is an effective modality in fibromyalgia patients not only for pain relief but also for improving physical function and optimizing emotional wellbeing.
So as you can see the effects of Tai Chi can benefit patients in a multi-disciplinary setting but it can also be motivating for chronic pain patients to move again. And isn’t that what we all want for these patients?