Walking, Swimming, Tai Chi & Yoga

Tai Chi — Highly Effective for Pain Relief

What the Research Shows

In 2023, Li and colleagues published a large study — a network meta-analysis of 75 clinical trials involving 5,254 patients — examining which exercises help chronic low back pain.

Pain relief rankings from the study:

Tai chi was the highest-ranked exercise for reducing chronic low back pain in this analysis.

Why Tai Chi Works

• Slow, flowing movements — no jarring impact on the spine
• Deep breathing is integral to the practice, promoting relaxation
• Balance training is built into every session, which also helps prevent falls
• Mental calm — the meditative aspect can reduce anxiety about pain
• Accessible at any age — movements can be modified for any fitness level

Why It's Especially Good for Older Adults

• Performed standing — no need to get down on the floor
• Movements are slow and controlled, suitable for those with limited stamina
• Doubles as balance training, reducing fall risk
• Cognitive benefits — learning the sequences keeps the mind active

Getting Started

• Look for tai chi classes at community centers, senior centers, YMCAs, or local parks
• Many recreation departments and adult education programs offer beginner courses
• Some groups practice in parks in the early morning — newcomers are often welcome
• YouTube has excellent beginner tai chi tutorials you can follow at home
• Start with 1–2 classes per week, then add 10–15 minutes of daily home practice as you learn

[!note] Most beginners start with the "Simplified 24-Form" — a short sequence of 24 movements that takes about 5 minutes to complete.