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I am an absolute beginner in Tai Chi, and I would like to avoid any pitfalls I can, as not to injure myself any further, in the future,and benefit the most as possible from the mastery program. One of the main reasons I am starting Tai Chi., is because Bruce has inspired me to do so. Another, is for overall well being and positive energy, for myself and others.
futhermore, because I have suffered with severe lower back, disc rupters, and pain, over many years, and seek healing.
Is there specific technics or preperations, and or strenghtening exercises I should focus on, in the beginning, or should I just follow the program and go with the flow?
I too experience chronic low back tightness and pain, though not
from the kind of severe injury you describe. My Tai Chi practice goes back to 1995, but, because of long term illness, I’ve not been able to practice with a teacher in about ten years. My experience has been mainly with Yang style 24 form and Chi Gung, applying the principles
I learned from two very good teachers, but I continue to experience the difficulty with my low back.
Discovering Bruce’s books and being inspired to deepen my practice with the Mastery Program, I wonder about any energy work specific to this condition and whether there are recommended Tai Chi modifications, or movements to be avoided, to better support healing.
( I have a feeling the answer may simply be “slow down”.)
Yeah this is a good topic. I’ve got a friend in her 50s who I tried to teach tai chi to but her lower back is so bad that she has to constantly take pretty strong pain killers. It really didn’t take much to set her back off to the point where she couldn’t do it any more. Pretty sure it’s scoliosis with some type of extra growing of the bone which is constantly pinching nerves.
Is there anything a beginner could achieve with a severe condition like this or would it be too much of a boundary to get to the level required to do anything of use? I’m too scared to teach anything because it could do more harm than good.
Unless there is a disc issue most low back pain is due to a problem with the psoas muscle. The first thing is if doing any situps or leg lifts as a part of exercise program STOP doing them! Those make it much worse. The quickest and easiest way is to find a neuro-muscular therapist and get him or her to release both the right and left psoas muscles. Some massage therapists and some physical therapists have such training.
The best stretch I’ve found is a static one. Legs much more than shoulder width apart turn the left foot so the toes are pointing 90 degrees to the left of the way you were facing, right foot still pointing forward. Bend to your left as far as is reasonably comfortable. The goal is to get the knee over the foot. When that is no longer a stretch, widen the stance. Stay there and stretch the muscles of the inner thigh on the right leg well.
Eventually return the left foot to pointing forward and then turn the right foot 90 degrees to the right of straight ahead and repeat the sequence to that side.
Do several times a day until low back pain is not an issue. Then you might want to try it once a week or so.
Thank you for all the posts every one, and for the advice Joseph,
Speaking for myself this static one leg stretch really works very well, and unless its a fresh disc rupture, which needs more time to heal, it is very effective. needless to say, at such times, as you have mentioned, problems related to this Psoas muscle, must be relieved of all possible strain,and exercises, like situps or leg lifts is not sound advice, however these stretches you have described, are really some of the best standing, stretching exercises for these kind of injuries, that I have been taught, thanks again old friend.A good qualified Physical Therapist or Chiropractor, also taught me some specific exercises to help relieve pain and release the Psoas muscle. but everyone should try whatever works best for themselves, and there own specific injury, since no two bodies or ailments are exactly the same. Nevertheless, I will describe two that work well for me, and can be done before going to sleep at night, or even waking up in the morning,
1 FLAT BACK and FOOT, KNEE BENDS
Lying flat on your back, raise both knees together, and join them, with feet also together and flat on the mat / or bed, and while keeping them together, slowly rock both knees,in the inverted V position, to the left and right side of the body, until De contraction of the muscle begins, and nerve pain is released. I suggest one begins very slowly, and rocks to the sides, only as far, as his or her comfort zone allows, always careful to maintain the knees, and feet together, and feet firmly flat on the surface, where the exercise is being practiced,. Knee height, is optional. since greater height will allow for greater, side to side mobility, and stretching. This exercise has relieved a lot of my ruptured lower disc,,and nerve pain through out the years, and I have found that paying special attention to breathing, can greatly improve desired results..
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2 CRAWL POSITION BELLY DROPS, AND LIFTS.A little more difficult to do, and I strongly suggest practicing on a empty stomach. With hands and knees facing down, in a crawl position, both comfortably apart, slowly drop, or push your under belly, in a down ward position, lightly bending the lower back into an arc shape, while releasing ones breath, and inhaling, once finished with the stretch, and one has reached there personal, stretching comfort zone,, then once more inhaling, and lifting , or pulling in the upward position the belly, as to stretch, in the opposite, arc direction,as far up as comfortable. the number of times is optional, but should be maintained..at the same number.
Attention to breathing, has greatly improved the results I obtained from both exercises, and helps with healing and recovery efficiency.
No one with a new or old injury, should practice, these exercises without initial supervision by a professional.
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