T'ai Chi differs from more conventional forms of exercise in a number of ways. Mostly there is an emphasis placed on conditioning the muscles surrounding the torso, back, and thighs. These muscles are called core-muscles, and core strength is essential if a stable frame for the body is to be created. Arms and legs work more efficiently if they are attached to a stable base. Another important factor that sets T'ai Chi apart from other forms of fitness such as weight lifting and gym work is that strength and strengthen of the muscles is secondary to the reconditioning of the neuro-pathways connecting muscle movement to the brain.

Research has shown that due to injury the body employs cheat mechanisms to cope with the strain placed on certain muscles. As a muscle becomes injured, it either becomes long and weak or short and tight. To compensate, the brain employs the help of extra muscles surrounding the injured one to complete the movement type. "Over recruitment," as this is called, can lead to all sorts of pain later on. Now when we do certain movements everyday we cease to feel or register the impact it is having on our muscles, so when we go to exercise, we tend to put too much stress on our muscles so that we can feel the muscles being worked out.  T'ai Chi remedies this with body awareness.

When learning the 24-form T'ai Chi  the instructor keeps tabs on student progress as they practice each movement. The instructor makes sure students are using their waist and back correctly while performing the movements precisely. The student can increase or decrease waist rotation to effect the tension on the core muscles. Remember the emphasis is not on strengthening. Traditional T'ai Chi used weight bearing and static poses first and then the students graduated to learning the postures.  T'ai Chi practitioners know that learning the movement first is key to redeveloping the brain and muscle connection. Only when you are proficient in the movements can you graduate to doing the martial art aspect in the studio or at home. Simple mid-range movements of the waist, back, and legs are repeated hundreds of times to make sure a definite pathway using the correct muscles is laid down in the brain. Over time the correct movement will become second nature to the practitioner. Hopefully the practitioner will begin to use the correct muscles when he/she employs the movements to perform everyday tasks.

Breathing is key to any form of exercise, whether it be yoga or aerobics. The T'ai Chi instructor stresses the importance of breath to his/her class. The correct employment of the diaphragm is crucial to stability and balance in T'ai Chi. Focus on the diaphragm breathing while performing the movements creates a sense of well being and relaxation uncommon in other exercise forms.

Back pain is a growing problem is Western countries. As the Baby-boomer generation grows older lower back pain is becoming very common. Governments are worrying about escalating healthcare costs. Twenty-four form T'ai Chi is being used by professional T'ai Chi practitioners to put the brakes on back pain.