Practising with Care: Knees and Lower Back
Use a comfortable height, a small range, and support when you need it.
6–8 minutes · Read and explore
The Question
How can I explore Tai Chi without forcing my knees or lower back into positions that do not suit me?
Start by making the practice fit your body today.
Understand
Protecting your knees and lower back is not simply about restricting movement. It also involves avoiding unnecessary tension and allowing the body to move in a naturally coordinated way.
A lower stance is not automatically a better stance. You can explore balance and coordination while standing quite high. Let the knees remain comfortably responsive; do not force a bend or press them rigidly straight.
Keep the movement small enough that you do not need to grip, twist, or brace to finish it. In a first weight-shift practice, keep both feet in contact with the floor and avoid deliberately turning the body over a planted foot.
Allow the pelvis and trunk to remain comfortable. Do not force the lower back flat, exaggerate its arch, or tuck the pelvis into a fixed shape. These lessons are general movement education, not treatment for a particular condition. If you have ongoing knee or back pain, a recent injury, or movement restrictions, seek individual guidance before trying the exercise.
Try It
- Stand beside a stable counter and rest a hand on it as needed. Choose a comfortable foot position and keep your eyes open.
- Begin in a high, easy stance. Let your arms rest. There is no need to lower yourself.
- Allow a small, comfortable change in how your weight is shared between the two feet. Let the body adjust naturally, without leaning your upper body or pushing your hip sideways. Keep both feet in contact with the floor.
- Return towards the middle before you feel strained or unsteady. Try the other side if comfortable.
- Repeat only a few times, then rest. You may simply observe the idea if movement is not comfortable today.
Stop if pain appears or increases, or if you feel dizzy or unstable. Do not push through symptoms to complete a repetition.
Notice
Can you recognise the point where an easy movement begins to require bracing? Could you stop before that point?
When your weight changes, does the whole body respond naturally, or do you find yourself tightening one part to make the movement happen?
Support, a smaller range, and a shorter practice are useful choices. They are not a failure to do Tai Chi properly.
Continue
Keep the comfortable version. Next, explore what we are learning through these small movements: awareness, support, and coordination.
Next: What Are We Really Practising in Tai Chi?
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