How T’ai Chi helps aches and pains

Slumped at a computer for hours on end with bad posture and zero breaks is a recipe for aches and pains as we continue to ‘push our luck’ that our bodies can take the abuse.

How can practising T’ai Chi help with neck and shoulder pain, and what should we pay attention to?

I recently had an email exchange with a new beginner who is starting T’ai Chi classes next term. Her symptoms include upper back, shoulder and neck pain, along with limited range of motion and stiffness.

So here are five ways which T’ai Chi can help us in terms of our practice and as is often the case when discussing T’ai Chi – there’s lessons in there for our approach to living a healthy life.

#1 Use gentle movement to keep everything in flow

In T’ai Chi we respect the limits of our own body, and work within that. There’s no override “push harder” button. Instead, we listen to the body, and co-ordinate the breath.

It’s a gentle approach, in co-operation with the body.

Gentle movements

#2 T’ai Chi builds awareness

T’ai Chi is based on an ancient Chinese martial art. Practiioners don’t zone out – rather they sharpen their senses and become open to their surroundings. In class, we take time at the beginning to get really present in the body. From here, we can adjust our posture and movements so that we are relieving any tension which might be causing our pain.

And if we take a step back, and take a more meta view – we can ask “What have I been doing to cause this pain?”

Maybe the long periods of sitting hunched over a computer with our life on overdrive has caused our bad posture to creep in – and the override has masked the body’s messages that it needs a break.

T’ai Chi reminds us that there is another way – one of balance and alignment. T’ai Chi is forgiving and flexible, so we can adapt our movements, posture + mindset.

As we build awareness in our practice, we also find that the meditative aspects of T'ai Chi help with our pain management.

#3 Good, supported, neutral posture

In class, we reset good neutral posture points three times – from the soles of our feet to the crown.

We run through a set of good neutral posture points before each section of our class. By resetting our posture, we start to build muscle memory, which will improve our posture with practice – both inside T’ai Chi and in our daily lives.

With good neutral posture in place we’re no longer putting undue stress on certain parts of the body – like hunching the shoulders, or clenching the jaw.

#4 Letting go

We listen to the collective wisdom of the T’ai Chi Masters who have gone before. Letting go of the “push” towards a fixed destination point is freeing. This comes with the movements themselves – we practice T’ai chi in a constant flow of movement – there’s no beginning or end to the moves; each posture flows seamlessly into the next.

The result is to be rejuvenated & balanced. And when we’re balanced we are no longer carrying the tension which is causing our neck and shoulder pain. With balance, we are no longer feeling the need to push beyond our limits. So we learn to listen to our body and take a break before it’s needed.

#5 Yin, Yang and seeking balance

The Yin/Yang, sometimes called the T’ai Chi symbol reminds us that nature seeks balance.

The fish shapes both occupy equal space, and there’s a gradual change as one shape flows into the other. In a physical sense, we can use this balance to improve our practice – weight shifting from left leg to right leg/ expanding and contracting postures/ in-breath and out-breath.

If we bring in some of the broader principles of T’ai Chi, we start to get a richness to our movements

As we slow down…

As we begin to live in the present moment…

As we lose the “overdrive” and urge to get there first.

Instead, we can be content just being. And being in equilibrium – with ourselves, with our body, with our environment.

From this place, it makes complete sense to be looking after our bodies and looking after our minds. These are the resources which make us strong, resilient and capable.

So I leave you with some questions to ponder -

Q1 What is your current default setting?

Q2 Are you looking after your posture or spending too long hunched over a computer without movement?

Q3 What changes could you make to ensure that you bring balance to your work and life…?