Osteoarthritis is one of the most common causes of pain and disability in Australia and around the world. The condition happens when the protective cartilage inside joints gradually breaks down over time.
This can cause pain, stiffness, swelling, and difficulty moving. Many people with osteoarthritis struggle with everyday activities such as walking, climbing stairs, standing up from chairs, or exercising.
Knee osteoarthritis is especially common among older adults, although younger people can also develop it after injuries or years of physical strain. As populations continue to age, more people are living with chronic joint pain, creating a growing challenge for healthcare systems.
Doctors often recommend exercise as one of the best ways to manage osteoarthritis pain. Regular movement can strengthen muscles, improve flexibility, support balance, and reduce stiffness.
However, many people with chronic pain find exercise difficult to start or maintain. Some worry about making their pain worse, while others face practical barriers such as high costs, transport problems, or a lack of local exercise programs.
Now, a new Australian study has found that a free online Tai Chi program may offer an effective and accessible solution for people living with knee osteoarthritis.
The research was carried out by scientists from the University of Melbourne. Their findings were published in the journal JAMA Internal Medicine.
Tai Chi is a traditional Chinese form of exercise that combines slow, flowing movements with breathing and mental focus. It has been practiced for centuries and is often described as a gentle “mind-body” exercise. Unlike high-impact workouts, Tai Chi places very little stress on the joints, making it especially suitable for people with chronic pain or mobility problems.
Previous research has already suggested that Tai Chi can improve balance, flexibility, muscle strength, and emotional well-being. It may also reduce stress and improve confidence in movement, which is important for people who are afraid of falling or worsening their pain.
Despite these benefits, many Australians still struggle to access Tai Chi classes. Some classes can be expensive, while others may not exist in smaller towns or rural communities. Travel time, busy schedules, physical limitations, and social anxiety can also make in-person classes difficult for some people.
To solve these problems, the researchers developed a free online program called My Joint Tai Chi.
The program was carefully designed for people with knee or hip pain, including beginners with little or no experience with Tai Chi. It includes 12 weeks of guided training through pre-recorded videos. Participants are encouraged to complete three sessions each week.
Each weekly video lasts about 40 minutes and includes warm-up exercises, cool-down movements, and a modified version of the traditional 10-form Yang-style Tai Chi routine. The exercises begin with simple movements and slowly become more advanced over time so participants can build confidence gradually.
The researchers tested the program in a large clinical study known as the RETREAT Trial.
The trial involved 178 adults with chronic knee pain. Importantly, about 42% of participants lived in rural or regional areas, where access to exercise programs and healthcare services can often be limited.
Participants were randomly divided into two groups. One group completed the My Joint Tai Chi program online. The other group received online educational materials about osteoarthritis and exercise management but did not participate in Tai Chi sessions.
After 12 weeks, the researchers compared the results between the two groups.
The findings showed clear benefits for people who practiced Tai Chi online. Participants in the Tai Chi group reported significantly greater improvements in knee pain and physical function compared to the control group.
In fact, twice as many people in the Tai Chi group said their knee condition had improved overall.
The benefits went beyond pain relief. Participants also reported improvements in quality of life, physical well-being, and mental health. Many felt more confident in their balance and movement abilities, which is important because fear of falling often limits activity in older adults with joint pain.
The researchers also noted that there were no serious side effects linked to the program. This suggests that online Tai Chi may be a safe exercise option for people with chronic knee pain.
Participants gave very positive feedback about the online format itself. Many said they enjoyed the relaxing and calming nature of the sessions. Others appreciated being able to exercise at home without needing to travel.
One major advantage was the flexibility of online learning. Participants could pause, rewind, or repeat the videos whenever they wanted. This allowed them to move at their own pace and fit the sessions around their personal schedules.
For some people, exercising privately at home may also reduce feelings of embarrassment or self-consciousness that can sometimes occur in group exercise classes.
The researchers believe the success of the My Joint Tai Chi program demonstrates how evidence-based exercise programs can be delivered online in a simple and affordable way. By removing barriers related to travel, cost, and accessibility, online programs may help many more people manage chronic pain successfully.
Although the study focused mainly on knee osteoarthritis, the program was also designed to support people with hip pain. This means the benefits could potentially help a wider group of people struggling with joint problems.
The findings are especially important as healthcare systems continue searching for low-cost, safe, and effective ways to support healthy aging and improve quality of life for people living with chronic conditions.
The researchers say online exercise programs like My Joint Tai Chi may become an important part of future healthcare strategies, helping people stay active, independent, and healthier for longer.
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