Guide to Using the Tai Chi for Back Pain DVD

Copyright Dr Paul Lam 2005. Copying for non-profit educational purpose is permitted. For example, you may give your fee-paying students a copy of this article but not sell it to them.

Disclaimer: Persons involved in the writing of this article will not be held responsible in any way whatsoever for any injury or consequence that may arise as a result of following the instructions given in this article. Readers are advised to work with their health professionals before commencing these activities. Readers engaged in activities described in this article do so at their own risk.

Introduction:

Tai Chi for Back Pain is based on the Tai Chi for Arthritis program. It is designed not just for people with back pain, also those are wheelchair bound and with other chronic conditions. Even for people with chronic fatigue syndrome could use this program. click here for a guide. The Tai Chi for Arthritis handbook is helpful together with the Tai Chi for Arthritis online lessons or DVD in learning this program. NB: The Tai Chi for Back Pain is now incorporated and taught from the Tai Chi for Arthritis program.

Schedule a regular time per day pending on what your conditions allows you to, say half an hour to one hour daily and adhere to it as much as you can. Following a routine daily practice will help adhere to the practice. It is the best way to benefit and enjoy tai chi. 

If you can only do a half hour lesson, then split your lesson into two sessions. If you find the lesson covers too much material for you, then do them with as many sessions as is comfortable for you. It’s not how fast you learn tai chi that matters. Gaining health benefits and enjoyment came from regular practice and understanding the depth of tai chi. Be patient and take your time to learn and practice. You will develop your tai chi quicker and enjoy it more by taking time, it is tai chi dilemma, slower is quicker and less can be more.

If you have a medical condition that prevents you from doing the forms exactly as shown on online lessons or the DVD, use visualization to keep progressing. The general rule: Move to what is well within your comfort zone and visualize whatever you can’t do.

You can also adjust your level of exertion by not bending your knees too deeply.

Let us start:

1. Start with the introduction. It explains what tai chi is and suggests general precautions. Take care to follow the precautions.
2. Read “What is Tai Chi?” in the handbook (if you have it) or watch the video on home page.
3. After learning each lesson, practice for several sessions until you proficient before moving on.
4. After the first four lessons, focus on revising what you’ve learned so far. Only move on to the next lesson after you are proficient with the Core Six movements. Try to apply the stabilizer muscle exercises and the internal Qigong exercises. 
5. You can practice with Dr Lam by following him as he demonstrates the whole set with his back to you at the end of the lessons.
6. Practice and incorporate the essential principles below as much as you can.

TAI CHI PRINCIPLES

The secret of tai chi’s near magical effect is the principles. They are based on the law of nature, Chinese Traditional Medicine and Martial art, over hundreds of years, they have been enriched and distilled to become seemingly simple, yet they are profound depth. Modern medical science has consistently reenforcing these principles. Regular practice will enable you to discover the many layers of depth to improve your tai chi. These principles are divided into three main categories.

1. Movement Control

• Tai Chi movements are slow so that you can be mindful of them and integrate mind and body, they are smooth to facilitate serenity, and they flow continuously like water in a river. The continual flow gathers inner energy like the hydraulic power, growing as it flows.
• Move as though you’re moving against a gentle resistance with every movement to generate a soft inner power.  Another good way is to imagine the air around you is becoming denser or as though you are moving in water.

2. Body Structure

• Maintain an upright posture. Studies have shown that good posture strengthens the Deep Stabilizer muscles which support strengthen the spine. It also provides more space for internal organs. What’s more, when you are upright you feel stronger and more positive. Qi flows better in a well aligned body. A poorly aligned body puts extra strain on the spine and compromises your balance.
• Be mindful of weight transference. Balance is an essential part of tai chi. Like nature, we are happier and healthier when in harmony which comes with good balance. 

3. Internal Components

• Loosen or ‘ 松 – Song ‘ the joints. You should relax when you do tai chi, but by relax we don’t mean let your muscles get floppy. Instead, consciously and gently stretch your joints from within. When your joints are Song, qi moves smoothly and powerfully through. Tensed joints hinder the flow of qi. Song strengthens the internal ligaments and muscles, enhancing the function of joints.
• Develop a state of mental quietness or ‘ 静 – Jing’. You are more mindful of the present and the self when you are Jing, allowing your mind to be quiet from within.

The principles integrate with each other, for example, moving slowly will enhance mental quietness, and it would in turn improve Song. It is a good idea to focus on one principle for a while until you can incorporate it nicely into your tai chi forms, then move on to the next. By the time you work through all, you would be able to appreciate the deeper layer the next round. I been working on these principles for 45 years and still enjoy finding new depth and meanings. That is the attraction of tai chi. It is non-competitive and it is the journey that matters.

It is a good idea to incorporate tai chi principles to our daily life when appropriate. For example in case of emergency, take a dan tian breathe and Jing the mind, then you would have a better chance to see the better ways to deal with it. Another example is to walk being mindful of weight transference, this will improve your balance and that is why tai chi is so effective at preventing fall.

Go back to the online lessons and find the message at the end of each lessons. Each message shows you how to incorporate tai chi principles into the movements. Are you practising slowly, smoothly and continuously? Do you feel the gentle resistance? The more you think about principles the more you would enjoy and feel better about your tai chi.

You will find that the fundamental principles in tai chi are similar in most tai chi texts and might appear simpler than they are. Regular practice will facilitate understanding and appreciating their depth. Through practice, you can learn and enjoy the different layers of tai chi’s inner meanings. 

Feel free to write to me for any advice or information. The best way to contact me is online at service@taichiforhealthinstitute.org 

Best wishes for a healthier and better quality of life. Enjoy the journey!

Dr Paul Lam