Part 1 of our two-part series on Tai Chi and Qigong.
When your knees hurt, your back keeps flaring up, or you feel less steady on your feet, being told to “exercise more” may not feel especially helpful. You need a way to move that fits your starting point and gives you a reason to keep going.
Tai Chi and Qigong offer two possibilities. Both combine gentle movement, attention, and breathing. Research suggests they can support certain aspects of pain management and physical function, with particularly useful evidence for Tai Chi in knee osteoarthritis and balance. The benefits depend on the condition, the program, and the person practicing.
What is the difference between Tai Chi and Qigong?
Tai Chi, also called Taijiquan, developed as a Chinese martial art. Therapeutic versions use flowing sequences, controlled weight shifts, coordinated stepping, and comfortable postures. Those movements provide practice in balance, lower-body control, and moving with confidence.
Qigong is a broader family of practices that may involve movement, stillness, breathing, and focused attention. Baduanjin, or Eight Brocades, is one example. Some routines use a small number of repeated movements and can be adapted to sitting or standing with support.
They overlap, but they are not the same research intervention. A positive Tai Chi study does not automatically prove that every Qigong routine will produce the same result.
Where is the evidence most useful?
Knee and hip osteoarthritis
The American College of Rheumatology and Arthritis Foundation strongly recommend Tai Chi for knee and hip osteoarthritis as part of comprehensive care. The direct trial evidence is more extensive for knee OA.
In the RETREAT trial, 178 people with knee OA received either online education or an online package that also included a 12-week Tai Chi video program and adherence support. At 12 weeks, the Tai Chi package produced greater improvements in walking pain and physical function. It was compared with education, so the result does not establish superiority over another well-designed exercise program.
For someone who has become less active because of knee pain, comfortable weight shifting and coordinated movement may be a useful way to rebuild participation. Progressive strengthening, walking or other aerobic activity, and appropriate medical care still matter.
Balance and fall prevention
A review of 24 randomized trials found that Tai Chi reduced fall risk in older adults by about 24% relative to the comparison groups. That is a relative reduction across the studied populations, not a promise that an individual’s chance of falling will drop by 24 percentage points.
Repeated practice shifting weight, reaching, and stepping may help with everyday tasks such as turning, navigating uneven ground, or moving around the house. People with recurrent falls or substantial balance impairment should begin with appropriate assessment and supervision.
Persistent back pain and fibromyalgia
The American College of Physicians includes Tai Chi among initial non-drug options for chronic low-back pain. Its Tai Chi evidence was rated low quality when that guideline was developed, so the recommendation should not be read as proof that it is the best exercise for everyone.
For fibromyalgia, a trial involving 226 adults found that supervised Tai Chi improved symptoms and function; the combined Tai Chi groups improved more on the primary symptom-impact measure than the aerobic exercise group at 24 weeks. This supports Tai Chi as a reasonable option within multidisciplinary care, especially when exercise needs to be carefully paced.
What about sleep, stress, and fatigue?
Some studies suggest benefits for sleep and emotional well-being. Regular movement, focused attention, relaxation, and a consistent routine may all contribute. These findings do not mean either practice reliably treats major depression, anxiety disorders, or every cause of fatigue.
For insomnia, one direct comparison with cognitive behavioral therapy for insomnia, or CBT-I, found Tai Chi inferior after the three-month treatment period but non-inferior at 15 months. That distinction matters: Tai Chi may be useful, while CBT-I remains first-line care.
Qigong research is promising in some areas but often less certain. A 2026 review of Baduanjin reviews found low or very low certainty for the condition-outcome pairs it assessed. An adaptable practice can still be worth considering, provided its benefits are described realistically.
How does this fit with acupuncture and rehabilitation?
At Santa Cruz Acupuncture Orthopedics & Sports Medicine Clinic, the broader goal is to help you return to activities that matter to you. Tai Chi or Qigong may provide a manageable form of movement between visits, alongside an appropriate rehabilitation plan.
Acupuncture, electroacupuncture, manual therapy, and therapeutic exercise may have different roles in care. We do not yet have definitive evidence that combining acupuncture with Tai Chi or Qigong creates an extra or synergistic benefit. The plan should be chosen around your needs and response.
A useful goal is more comfortable, confident participation: walking farther, getting up from a chair more easily, or feeling steadier during daily activities.
Continue with Part 2: Getting Started Safely for guidance on choosing instruction, adapting practice, and building a sustainable routine.
If pain or mobility concerns are limiting you, request an appointment to discuss an individualized approach to care.
Get back to what you love.
Based on our October 2026 evidence-informed clinical research report. Linked sources provide the underlying studies and guidelines. This article is educational and does not replace individualized medical advice.