From a Traditional Chinese Medicine (TCM) perspective, back pain — whatever its cause — is a sign of blocked energy. Restoring harmonious qi flow is the most direct route to relief. Three exercises from the 18 Lohan Hands are particularly well-suited to this, along with one additional approach for posture-related back pain.
Recommended Exercises
Carry the Moon (Look Back to Carry the Moon)
Highly beneficial for the spine and generates a powerful qi flow to help cleanse blockages. The primary recommendation for back pain, particularly where the spine needs both gentle mobilisation and deep energetic cleansing.
Second Son Carrying Mountains
A close second — wonderfully enjoyable to practice and well known for overcoming chronic back pain. A reliable choice for those who want an effective but less demanding exercise.
Qigong for Posture
If your back pain is linked to poor posture — particularly from desk-based or static work — the five qigong exercises you can do at work page is particularly useful. Poor posture develops over time, and correcting it takes consistent practice — but this approach has helped many practitioners reduce or eliminate posture-related back pain.
How to Practice: Playing Your Edge
Qigong does not follow a “no pain, no gain” approach. When practicing any of the exercises above, stop as soon as the movement begins to feel uncomfortable — that is your edge. Each time you practice, aim to move just a little further than last time. Gradual, consistent progress is the goal.
For example: practicing Carry the Moon, you may only be able to lean forward slightly before back pain begins. That’s as far as you go. Over time, that range will increase — but only by respecting the boundary, not pushing through it.
Form vs Qigong: An Important Distinction
These exercises produce their full benefits only when practiced as qigong — with a Qigong State of Mind (QSoM) and genuine energy flow. Practicing the physical movements alone will not produce the same results. The form is not the art of qigong.
Learning directly from a qualified instructor is strongly recommended. If that isn’t possible, Carry the Moon and Second Son Carrying Mountains are both covered in my online course.
