A new Australian study has found that a free online Tai Chi program can significantly reduce knee pain and improve movement in people with osteoarthritis—a condition that affects millions and is one of the nation’s leading causes of disability.
Tai Chi, a traditional Chinese exercise known for its slow, flowing movements, has long been recognized for its benefits to balance, flexibility, and overall well-being.
It’s especially helpful for people with chronic joint pain.
However, many Australians struggle to access Tai Chi classes due to costs, travel distances, or scheduling issues. These barriers are particularly common for those living in regional or remote areas.
Researchers from the University of Melbourne developed an online program called My Joint Tai Chi to make this mind-body exercise accessible to everyone.
The program includes 12 pre-recorded 40-minute videos, one for each week over 12 weeks, designed to be practiced three times a week.
Each session features a warm-up, cool-down, and a modified version of the 10-form Yang-style Tai Chi routine, carefully adapted for people with knee or hip pain and little or no previous experience.
The movements start simple and gradually become more complex as participants gain confidence.
The effectiveness of this online program was tested in a major clinical study called the RETREAT Trial, recently published in JAMA Internal Medicine.
The trial involved 178 adults with chronic knee pain, including 42% from rural and regional communities. Participants were randomly divided into two groups: one followed the My Joint Tai Chi program, while the other received online educational materials about exercise and osteoarthritis management.
After 12 weeks, the results were clear. Those who practiced Tai Chi online reported greater improvements in pain and physical function than the control group. Twice as many participants in the Tai Chi group said their knee condition had improved overall.
They also experienced better quality of life, greater confidence in their balance, and improvements in both physical and mental well-being. Importantly, there were no serious side effects reported.
Participants described the online Tai Chi sessions as relaxing, engaging, and easy to follow. Many appreciated being able to pause, rewind, and repeat the lessons whenever they wanted—a feature that allowed them to practice at their own pace and fit exercise into their daily routines.
Researchers say the success of My Joint Tai Chi shows how evidence-based exercise programs can be delivered online to help people manage chronic pain more easily and affordably. By removing barriers such as travel, cost, and social discomfort, the program makes Tai Chi accessible to anyone, anywhere.
Although the study focused on knee pain, the program was also designed for people with hip pain, offering hope to a wider group of Australians seeking gentle, effective ways to move more freely and live with less pain.
If you care about pain, please read studies about how to manage your back pain, and Krill oil could improve muscle health in older people.
For more health information, please see recent studies about how to live pain-free with arthritis, and results showing common native American plant may help reduce diarrhea and pain.
Source: University of Melbourne.
