| Feature Article Strengthening
the Lower Back
–
Chief Instructor Brett Wagland
Many people take up
Tai Chi in the hope that it will alleviate their back pain. There is a variety of causes
for back problems. Some people have suffered injuries, others have a genetic weakness,
while the problems of many others are the result of poor posture. In many cases, the
correct alignment and the gentle, yet strengthening movements of Tai Chi can greatly
improve the lower back and eventually, the whole spine.
Tai Chi evolved through its application of Chinese medical theory, which is based on the
philosophy of Yin Yang and the Five Elements (metal, wood, water, fire and earth). It was
also influenced by the Taoist practices, which emphasise the building of strong legs and
waist.
The waist includes the kidneys and the pelvic girdle region of the body. In Tai Chi, the
lower back is included in the training of the waist, which is the link between the lower
and upper body. If this link is not trained and developed properly, the body will be
unable to move as a single unit. Exercising the waist area and the legs gradually
increases strength, flexibility and coordination.
Usually, the first stage involves adjusting the posture, so that the body is aligned
properly. Correct posture allows us to use minimal strength to hold ourselves upright.
Particular postures, such as Embracing the Tree, are used in the beginning, to rid the
body of awkward force and replace it with a more holistic, supple and natural strength.
The body's centre of gravity is eventually lowered to the Dan Tian, in the abdomen. Once
the chi sinks, the upper body will feel relaxed and the mind clear and refreshed. The
lower body will feel solid and rooted to the ground.
People with lower back problems tend to protect the injured area by avoiding movements in
that area. This tendency leads to stiffness. The slowness and the full range of the
continuous turning of the body has a natural massaging effect. This will help to loosen
any stiffness and promote circulation into the area, thus speeding up the healing process.
The various exercises for rotating the waist will gradually strengthen the muscles and
ligaments in this part of the body.
The practice of Tai Chi and its gentle rotating movements will slowly develop greater
strength and flexibility in the waist area. Anyone who has practised these methods for
some years will testify to their effectiveness. Once the waist area has been fortified,
you will feel a great improvement in the strength and flexibility of the lower back.
Some advanced practitioners, with strong internal strength, can withstand powerful strikes
to their waist areas with no negative effect. Some can even repel an attacker by simply
contracting and expanding this area, sending the assailant flying.
The great advantage of this training is that it is safe and allows the body to adapt
gradually to the exercises. The slowness of the movement is the key to developing body
awareness, safely and effectively. Always listen to your body. Don't force the movement.
As you practise on a regular basis, you will find your body becomes stronger and your
energy levels increase. It is empowering to know that you have the tool in your hands to
maintain and improve your health.
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