BackCare

T'ai Chi

2008 Author: Kamal Thapen

Kamal Thapen explains the benefits of T'ai Chi

The benefits for back pain sufferers come about from an increase in mobility, an improvement in balance and co-ordinated movement

Isn’t it strange that what we feel to be bad experiences at the time can lead to exciting and worthwhile changes in your life? In the late eighties I suffered greatly from back pain. At the time I felt miserable and prematurely aged. Conventional medical tests and treatment only concluded that there was nothing particularly wrong and I was diagnosed as having non specific low back pain. I then tried many of the alternative treatments available such as osteopathy, massage and acupuncture with only temporary relief. Previously I had been a keen squash player and had to give that up as it seemed to make the pain worse. Looking around for some low impact and gentler exercise to keep myself fit I came upon T’ai Chi. The very first class proved to be a real eye opener for me. Expecting something boring and slow it was surprising how challenging it proved to be. It also left me feeling invigorated. At the start it was somewhat like an exercise routine but further practice made me aware of a more rounded mind and body connection. It can be quite challenging at first to execute any movement slowly and also to follow and learn the twisting spiral shapes of the movements.

Soon after I started T’ai Chi I also began having Alexander Technique lessons and these two things together gradually led me to change my whole lifestyle. Today I enjoy teaching both disciplines and feel fitter and have more energy than at the time of my back pain.

Mostly people regard exercise as something you do to get hot, sweaty and out of breath

Mostly people regard exercise as something you do to get hot, sweaty and out of breath, or as something at which you need to strain to achieve any benefit. T’ai Chi is different. It enables even those who are not young, strong or athletically gifted to participate and enjoy. As long as you have some mobility you can benefit from it, although it may be a good idea not to do it if your back is in spasm at the time. I have students in my classes with ages ranging from 18 to 80 plus. T’ai Chi emphasises and encourages mobility in the spine and joints and is not strenuous or high impact. It takes time to learn and you need to take time to practise. You are encouraged not to force any movement or overdo repetitions. The slow flowing movements of the form encourage you to be more balanced in movement and make you aware of your body patterns.

The history of T’ai Chi is a blend of myth and family sagas. The first links are often drawn to the physical discipline taught by Bodhidharma who brought Buddhism from India to China in the 6th century and founded the Shao Lin Monastery. It was then supposedly developed by Chang San Fang around a millennium ago from observations of natural phenomena and movements of animals. Famously he is said to have closely observed a fight between a bird and a snake. The moves in the form often have lyrical names like ’white crane spreads its wings’ or ‘wave hands like clouds’ and are just as graceful to perform.

In my classes we start with a long warm up and lots of Chi Kung (Qigong) exercises. Chi Kung is short slow repeated sequences of movements co-ordinated with breath and done with mindfulness. Just these exercises would be beneficial for people with very restricted movement. As T’ai Chi is a martial art we usually have a short session in the class of more energetic moves. People, who need to, may sit out or do these slower in a class. Then we go into playing the form.

The T’ai Chi forms are long sequences of dance like movements. These moves have martial applications which would be explored in the class; but without the competitiveness or aggression of other martial arts. We might examine a movement for its martial application by doing it very slowly and carefully with a partner so as to help each other discover where it is that we are holding tension or blocking our energy. It becomes a question not of winning or losing but more of moving with an integrated mind and body. This practice with a partner and understanding why the movement is carried out as taught leads to a more grounded and better co-ordinated movement.

The benefits for back pain sufferers come about from an increase in mobility, an improvement in balance and co-ordinated movement. The smooth flowing movements also lead to an ease and calmness of mind. There has been some research done which shows that T’ai Chi has these benefits.

I think of T’ai Chi as a meditation in movement and for me nothing could be better than playing the form with friends out in the open air. Over the summer months we usually hold T’ai Chi practice sessions every Tuesday evening around seven near the bandstand on Clapham Common. They are free and anyone is welcome to join in.

 © Kamal Thapen 2008