On this page, you will learn:
- What this pattern means from the perspective of TCM and Western medicine
- Where your symptoms come from and how they are connected
- Which specific treatment methods can help you now
- How to use TCM herbs, acupressure, qigong, and nutrition to warm your bones and joints, improve blood circulation, and regain mobility
The good news: The Bone-Bi Syndrome can be effectively treated with the right measures. With a warming diet, targeted acupressure, gentle qigong, and time-tested TCM herbs, you can drive the cold out of your bones and regain mobility.
Take your time, Get to know the different treatment approaches—you don't have to implement everything at once. Choose what feels right for you and what you can easily integrate into your everyday life.
Your treatment at a glance:
Which TCM pattern is really behind your complaints?
Degree of
imbalance
Moderate to Significant
Typical
treatment duration
3-6 months
self-treatment
Possible
Partly self-treatable
Treatment–
scope
3-4 methods
Proposed
methods
Extensive range
Our free TCM analysis shows you your personal TCM pattern in just 10 minutes.
What is Bone-Bi Syndrome?
When the cold seeps into your bones and your joints stiffen
The TCM Perspective: Cold Deep Within the Bones
In Traditional Chinese Medicine, Bone-Bi Syndrome (Gu Bi) is considered one of the most severe forms of Bi syndromes—the „blockage disorders.“ Bi literally means „obstruction“ or „blockage“ and describes a condition in which external pathogenic factors—primarily cold (Han), wind (Feng), and dampness (Shi)—penetrate the body and block the meridians there.
In Bone-Bi Syndrome, the cold has penetrated particularly deeply—all the way into the bones and joints, the body’s deepest layer of tissue. In TCM, the bones are associated with the Water element and the kidneys. When kidney yang is weakened, there is a lack of internal warmth to ward off the cold. The cold „freezes“ the joints, preventing qi and blood from flowing freely—resulting in pain, stiffness, and restricted movement.
TCM distinguishes between various Bi syndromes based on the predominant pathogenic factor: Wind-Bi (wandering pain), Cold-Bi (severe pain), Dampness-Bi (heavy, swollen joints), and Heat-Bi (inflamed joints). The Bone-Bi syndrome is a particularly profound form—in this case, the cold has penetrated the superficial layers and reached the bones themselves.
The consequences of Bone-Bi Syndrome: The joints become stiff and painful, especially in cold and damp weather. The bones feel cold and heavy. Over time, deformities may develop. Mobility continues to decrease if left untreated.
The typical signs of bone-Bi syndrome:
- Deep, aching joint pain that gets worse in the cold
- Morning stiffness — the joints take a long time to „warm up“
- Pain that is localized and does not move around
- A feeling of coldness in the bones and joints
- Symptoms worsen in cold, damp weather
- Relief Through Heat — Hot Water Bottle, Warm Bath, Summer
- Limited mobility, especially in the morning
- In advanced cases: joint deformities and bone changes
The good news: Even if the cold has penetrated deeply—TCM offers powerful methods to drive it out again. Warming herbs, moxibustion, acupressure, a warming diet, and targeted exercise can gradually dispel the cold from the bones and restore mobility.
The Western Perspective: Degenerative and Inflammatory Joint Diseases
From a Western perspective, the Bone-Bi Syndrome corresponds to a spectrum of conditions affecting the bones and joints—ranging from osteoarthritis (joint wear and tear) to rheumatoid arthritis, osteoporosis, and other degenerative changes in the musculoskeletal system.
Imagine your joints as well-oiled hinges: The articular cartilage is the protective cushioning, and the synovial fluid is the lubricant. In cases of degenerative changes, the cartilage thins and the lubricant decreases—bone rubs against bone. In inflammatory processes, the immune system attacks the joints and destroys cartilage and bone from the inside. In both cases, the result is pain, stiffness, and a progressive loss of mobility.
Today, the medical community has a growing understanding of the role that inflammatory processes, circulatory disorders, and bone health play in these conditions. Of particular interest: The observation made in Traditional Chinese Medicine (TCM) that cold and dampness exacerbate symptoms has been confirmed by modern research—joint pain has been shown to increase at low temperatures and high humidity.
What does modern medicine show?
- Osteoarthritis: Degeneration of Joint Cartilage — The Most Common Joint Disease Worldwide
- Rheumatoid Arthritis: Autoimmune inflammation of the joints leading to cartilage and bone destruction
- Osteoporosis: Decreased bone density with an increased risk of fractures
- Circulatory disorders: Reduced nutrient supply to the joints and bones
- Inflammation Markers: Elevated CRP and ESR Levels in Cases of Active Inflammation
- Sensitivity to weather: Changes in air pressure affect joint pressure
What the research says about this: Du Huo (Angelica pubescens) has been studied pharmacologically; it has been shown to have anti-inflammatory and pain-relieving properties. There are a relatively large number of studies on acupuncture for knee osteoarthritis, and the guidelines consider it a possible adjunctive treatment. However, only an examination—not a general pattern—can show what is actually happening with your inflammation levels, bone density, or joint damage.
TCM treatment for Bone-Bi Syndrome addresses two issues simultaneously: It warms and loosens what has become stuck in the joints, and it strengthens the root, which has become weak over the course of many years. This takes time—and requires paying attention to what doesn’t fit: You’ll find the relevant points below in the dosage instructions.
The Yellow Emperor's team explains your pattern
Qi Bo | The Yellow Emperor | Dr. Lisa Weber
MASTER OF THE HEALING ARTS | TCM FOUNDER | MODERN PHYSICIAN
What happens when the legendary Yellow Emperor of Traditional Chinese Medicine sits down with his advisor Qi Bo and a modern doctor? They discuss your pattern—using 4,000-year-old knowledge AND the latest science.
Bone-Bi Syndrome — When the cold penetrates the bones and the joints stiffen
The Yellow Emperor: „Qi Bo, many people in my kingdom complain of deep, piercing pain in their joints and bones. They say the cold literally penetrates their bones. Their discomfort becomes unbearable, especially in winter and during damp weather. What is the cause of this suffering?“
Qi Bo: „Your Majesty, these people suffer from bone Bi—known as Gu Bi. It is the deepest and most persistent form of Bi syndrome. The word ‚Bi‘ means blockage—external pathogenic factors such as cold, wind, and dampness penetrate the body and block the meridians. In bone Bi, the cold has penetrated particularly deeply—all the way into the bones themselves. The bones belong to the Water element and are nourished by the kidneys. When Kidney Yang is weakened, there is a lack of internal warmth to ward off the cold. The cold ‚freezes‘ the joints—the Qi and blood can no longer flow. Pain arises because the blockage prevents free flow: ‚Bu Tong Ze Tong‘—where there is no free flow, there is pain.“
Dr. Weber: „That’s a remarkable description of degenerative joint diseases! In Western medicine, we refer to osteoarthritis—the wear and tear of joint cartilage—and to various forms of arthritis, in which inflammatory processes attack the joints. The observation that cold and humidity worsen symptoms has been scientifically confirmed: Studies show that low temperatures make synovial fluid—the joint lubricant—more viscous, which increases friction. And changes in air pressure during humid weather affect the pressure inside the joint capsules, which can trigger pain.“
The Yellow Emperor: „You say the bones are connected to the kidneys. Explain this connection to me in more detail.“
Qi Bo: „Your Majesty, in TCM it is said: ‚The kidneys govern the bones and produce the marrow.‘ Kidney essence (Jing) nourishes the marrow, and the marrow, in turn, nourishes the bones. When kidney essence is abundant, the bones are strong, dense, and resilient. The teeth—as the ‚excess of the bones‘—are firm and healthy. However, when kidney essence declines—due to age, overwork, chronic illness, or constitutional weakness—the bones become porous and fragile. They can no longer ward off the cold, and the Bi syndrome takes hold more and more deeply.“
Dr. Weber: „Fascinating! This correlates remarkably well with modern physiology! The kidneys actually play a central role in bone health—they activate vitamin D, which is essential for calcium absorption and bone formation. Kidney disease often leads to renal osteodystrophy—a disorder of bone metabolism. The ‚marrow‘ in TCM corresponds to bone marrow, where blood cells are formed. And the connection between declining Jing and bone loss in old age mirrors osteoporosis—the age-related loss of bone density, especially in postmenopausal women.“
The Yellow Emperor: „What are the causes of Bone-Bi Syndrome?“
Qi Bo: „The causes are complex, Your Majesty. First: External pathogenic factors—working or living for long periods in a cold, damp environment allows cold and dampness to penetrate the body. Second: Kidney-Yang deficiency—a constitutional or age-related weakness of kidney warmth makes the body vulnerable. Third: Chronic overwork—it depletes the kidney essence that nourishes the bones. Fourth: Injuries and trauma—they create entry points for pathogenic factors. Fifth: Age—Jing naturally declines, and the bones become weaker. Sixth: Lack of exercise—without exercise, Qi stagnates in the meridians and cold can take hold.“
Dr. Weber: „This is completely in line with the risk factors identified by modern medicine! Exposure to cold has been shown to impair blood flow to the joints and increase muscle tension around them. Hormonal changes—especially estrogen deficiency during menopause—lead to bone loss. Chronic stress raises cortisol levels, which promotes bone loss. Trauma and improper strain accelerate joint wear and tear. And a lack of exercise weakens the muscles that stabilize the joints and reduces blood flow to the cartilage, which is nourished only through movement!“
The Yellow Emperor: „Why is the pain from the bone biopsy so localized and doesn't move around?“
Qi Bo: „Your Majesty, that is the hallmark of cold! Cold causes contraction and stiffness—it ‚freezes‘ the blockage in one place. With Wind-Bi, the pain moves around because the wind is constantly shifting its location. With Dampness-Bi, the joints are swollen and heavy. But cold makes everything stiff and immobile. The bones are the deepest layer—once the cold has reached this point, it is as firmly lodged as ice in a crevice. Only intense, sustained heat can release it again.“
Dr. Weber: „This makes perfect sense from a physical standpoint! Cold reduces blood flow through vasoconstriction—the blood vessels narrow. The reduced blood flow limits the removal of inflammatory mediators and metabolic waste products. In the joint, the synovial fluid becomes more viscous, which impairs joint lubrication. The muscles tense up reflexively, which increases pressure on the joints. And chronically reduced blood flow leads to a local shortage of nutrients in the cartilage and bone—a vicious cycle that heat can actually break!“
The Yellow Emperor: „How do we treat bone-bi syndrome?“
Qi Bo: „Your Majesty, the principle of treatment is: Bu Shen Zhu Yang, Qu Han Tong Bi—strengthen the kidneys, support the yang, dispel the cold, and clear the blockage. First: Warm and strengthen the kidneys—for strong kidneys are the foundation of healthy bones. Kidney Yang must be strengthened so that internal warmth can dispel the cold. Second: Dispel the cold with warming herbs—Du Huo, Gui Zhi, and Rou Gui are powerful cold-dispelling agents. Third: Clear blockages in the meridians—acupuncture and acupressure open blockages and allow qi and blood to flow again. Fourth: Moxibustion—the heat from the burning mugwort cigar penetrates deep into the meridians and dispels the cold directly. Fifth: Warming foods — lamb, ginger, cinnamon, and bone broth warm you from the inside.“
Dr. Weber: „All of these treatment approaches are scientifically grounded! The warming herbs have been shown to contain analgesic and anti-inflammatory compounds—Du Huo, for example, contains angelol and ostholol, which studies have shown to relieve pain and reduce inflammation. Moxibustion generates deep, localized heat that improves blood circulation and relieves muscle tension—similar to therapeutic ultrasound. Acupuncture stimulates the release of endorphins and modulates pain signals via the gate-control mechanism. And bone broth provides collagen, glucosamine, and chondroitin—all substances that nourish cartilage and bones!“
The Yellow Emperor: „What are the classic recipes?“
Qi Bo: „Your Majesty, the primary formula for Bone-Bi is Du Huo Ji Sheng Tang—the ‚Angelica Pubescens and Loranthus Decoction.‘ It is one of the most comprehensive formulas in TCM. It combines three treatment principles in a single formula: Du Huo and Fang Feng dispel wind, cold, and dampness. Du Zhong and Niu Xi strengthen the liver and kidneys and nourish the bones. Dang Gui and Shu Di Huang nourish the blood and essence. The wisdom of this formula lies in the fact that it not only treats the symptoms but also strengthens the root—the kidneys and the blood—at the same time. Only in this way can a lasting cure be achieved.“
Dr. Weber: „Du Huo Ji Sheng Tang is actually one of the most extensively studied TCM formulas for joint disorders! Several randomized controlled trials have shown significant improvements in knee osteoarthritis—both in terms of pain and joint function. In laboratory studies, the formula demonstrates anti-inflammatory effects by inhibiting NF-kB and COX-2—similar to modern anti-inflammatory drugs, but with fewer side effects. Particularly noteworthy: The combination has a chondroprotective effect—it protects the remaining cartilage from further degradation. “A millennia-old formula backed by modern evidence!”
The Yellow Emperor: „Wonderful! Let's turn this wisdom into a practical plan.“
THE "3 WISE MEN" METHOD FOR BONE-BI SYNDROME
MORNING PROTOCOL (build up heat):
- TCM: A warm breakfast with warming spices—the kidneys need warmth in the morning to nourish the bones
- Science: A hot breakfast raises core body temperature and improves blood flow to the joints
- Practical: Warm oatmeal with cinnamon, walnuts, and a piece of ginger, or congee with lamb
- TCM: Drinking ginger tea — opens the meridians and dispels internal cold
- Science: Ginger contains gingerol and shogaol, which have been shown to have anti-inflammatory effects
- Practical: Pour hot water over 3–4 slices of fresh ginger and let steep for 10 minutes
- TCM: Gently moving your joints in the morning — relieves Qi stagnation after a night's rest
- Science: Gentle exercise in the morning improves joint lubrication and reduces morning stiffness
- Practical: 5–10 min. of gentle joint circles: wrists, shoulders, hips, knees, ankles
TAGS-STRATEGY (drive out the cold):
- TCM: Acupressure on Gb 34 (Yang Ling Quan)—the master point of tendons and bones
- Science: Studies have shown that stimulating this point has pain-relieving effects in cases of knee osteoarthritis
- Practical: Below the knee joint on the outer side, in front of the head of the fibula. Press firmly for 3 minutes on each side.
- TCM: Keep your joints warm — don't let the cold get in again
- Science: Heat improves local blood flow and the viscosity of synovial fluid
- Practical: Keep your knees and shoulders covered; use a heating pad if you have pain; drink warm water
- TCM: Regular exercise — Qi must flow to prevent stagnation
- Science: Moderate exercise increases blood flow and nourishes the cartilage through alternating pressure.
- Practical: 20–30-minute walks, gentle qigong, or swimming in warm water
EVENING RITUAL (Deep Heat):
- TCM: Warm foot bath with ginger — warms the kidney meridians through the soles of the feet (Ni 01)
- Science: Warm foot baths improve peripheral blood circulation and reduce muscle tone
- Practical: A 15–20-minute foot bath at 40–42 °C with 3–4 slices of ginger, before bedtime
- TCM: Acupressure on Ni 03 (Tai Xi) — strengthens kidney yang and warms the bones from the root
- Science: This point is located above the posterior tibial artery and affects blood flow to the lower extremities
- Practical: In the hollow between the inner ankle and the Achilles tendon. Gently massage in a circular motion for 3 minutes on each side.
- TCM: Warming bone broth in the evening — deeply nourishes Jing, blood, and bones
- Science: Bone broth contains collagen, gelatin, glucosamine, and minerals that support bone health
- Practical: 1 cup of warm bone broth with ginger and a pinch of cinnamon before bedtime
The Yellow Emperor: „Qi Bo, how long will it take for the chill to leave my bones?“
Qi Bo: „Your Majesty, Bone-Bi Syndrome is one of the more persistent conditions—the cold runs deep and doesn’t go away so quickly. After 2–3 weeks of consistent practice, most people notice: Morning stiffness lasts a little shorter, the joints feel warmer, and pain caused by changes in the weather decreases. After 6–8 weeks, the improvements become more noticeable: greater mobility, less pain in daily life, and the joints no longer react as strongly to the cold. After 3–6 months, lasting improvement can occur—the cold has largely been dispelled, and the bones are once again nourished by the strengthened kidneys. The duration depends on how long the cold has been lodged in the bones and how consistently the treatment is carried out.“
Dr. Weber: „This is consistent with our clinical experience! In cases of osteoarthritis, we often see initial improvements in symptoms after 2–4 weeks of conservative therapy—physical therapy, heat therapy, and pain management. Significant functional improvements typically require 3–6 months of consistent treatment. TCM studies with Du Huo Ji Sheng Tang show significant pain reduction and improved joint function after 4–8 weeks. The recommendation to continue treatment for several months is therefore very reasonable—especially since bone tissue has a slow metabolism.“
The Yellow Emperor: „What should you absolutely avoid when taking bone bi?“
Qi Bo: „Your Majesty, the most important things are: First, avoid exposure to the cold—don’t swim in cold water, don’t drink cold beverages, and always keep your joints warm. Second, avoid cold and raw foods—they weaken the yang and allow more cold to enter the body. Third, do not overexert the joints—heavy strain on already damaged bones worsens the condition. Fourth, do not sit or sleep in a draft—wind carries cold and dampness directly into the meridians. Fifth, avoid excessive dairy products—they generate dampness that accumulates in the joints. And sixth, don’t give up—treatment requires patience, but the results are long-lasting.“
Dr. Weber: „Scientifically sound! Exposure to cold impairs blood flow to the joints and increases muscle tension. Raw foods require more energy to digest and provide fewer usable nutrients for bone formation than cooked foods. Overloading damaged joints accelerates cartilage breakdown—moderate exercise is better than intense exertion. Drafts can lead to reflexive muscle tension by causing the body to cool down. And regarding dairy products, there are indeed studies showing that they can worsen certain forms of arthritis. TCM recommendations are practical and evidence-based!“
The Yellow Emperor: „Then the message is clear: Bones are the foundation of our body—they carry us through life and store our essence. When cold penetrates deep within, we must restore that foundation with gentle warmth, potent herbs, and by strengthening the kidneys.“
Qi Bo: [smiles] „That is so, Your Majesty. Bones are like the rocks of a mountain—strong and steadfast when warmed by the earth’s heat. When winter penetrates them, they need the power of spring to come back to life. With warming foods, healing herbs, patient care, and by strengthening the kidney fire, we can drive out the cold and restore the bones“ strength.”
About our „3 Wise Men“ story
Who are the Yellow Emperor and Qi Bo?
The Yellow Emperor (Huangdi) is said to have lived around 2600 BC and is considered the mythical founder of Chinese culture and medicine. Qi Bo was his most important advisor and personal physician. Their discussions about health, illness, and human nature were recorded in the most important fundamental work of TCM.
The book: Huangdi Neijing
The Huangdi Neijing, also known as The Yellow Emperor's Classic of Internal Medicine, was probably written between 200 BC and 200 AD. It is the oldest surviving work on Chinese medicine and consists of dialogues between the Yellow Emperor and his advisors, mainly Qi Bo.
This work is to TCM what the Bible is to Christianity: the absolute foundation. All the important concepts - yin and yang, the 5 elements, qi, meridians and acupuncture points - are systematically described here for the first time.
Our modern approach: The 3 wise men
In our series „The Three Sages,“ we bring together the Yellow Emperor and Qi Bo with the fictional modern doctor and microbiologist Dr. Weber.
Important note: All three characters and their conversations are purely fictitious and invented by us.
We use this narrative form, similar to the dialogue form in the book Huangdi Neijing, to convey the often complex interrelationships of TCM in an understandable and entertaining way. When the 4,000-year-old emperor is confronted with modern science, enlightening „aha moments“ arise that show that ancient wisdom and new research often speak the same language — just in different words.
This makes TCM lively, understandable and practically applicable for your everyday life.
The dialogs are creative interpretations - not historical documents. For medical questions, please consult a qualified TCM therapist or doctor.
Your treatment options
The Bone-Bi Syndrome is very treatable! TCM offers you a variety of effective methods to drive the chill out of your bones and restore mobility to your joints. You don't have to do everything at once—choose the methods that work best for you and your daily routine.
Here you will find specific treatment approaches that have been proven effective in TCM for thousands of years and that you can largely apply yourself.
TCM herbs
Herbal medicine (or, in modern terms, phytotherapy) is the MOST IMPORTANT tool of TCM. It is an integral part of every traditional TCM treatment. Today, there is a suitable herbal blend for every TCM pattern.
Here's how to find the right herbal blend for you
- Search online. Enter Bone-Bi Syndrome "TCM Herbal Blend" — including the quotation marks — into the search engine of your choice. If you wish, add the following to the search term: Compressed pieces — in our experience, the easiest to take — or Granules. This way, you'll see several providers and can compare them at your leisure.
- Our Therapist Directory. In the TCM Therapist Directory You can find TCM practitioners in your area who will tailor a TCM herbal blend to your individual constitution.
- Your TCM Pharmacy. Some pharmacies carry TCM herbal blends or can order them for you. Tell them what you're looking for—or show them this page.
In any case, pay attention to the quality of the TCM herbal blend, not the price—it’s worth taking a look at the list of ingredients.
Not sure which herbal blend is right for your TCM pattern? Write to us. We'll tell you which classic recipe traditionally goes with this pattern and what you should look for when choosing one.
Request a tip on herbal blends
TCM uses many different methods. Which ones are right for you is the question we hear most often. And it’s not something that can be answered offhand.
That’s why we offer our personalized TCM support. It begins with a free, no-obligation ONLINE initial consultation with Wolfgang.
After that, you’ll receive a personalized support plan outlining all the components and costs as a proposal. If it works for you, we’ll get started: In a second online session (about 30 minutes), Wolfgang will discuss your path with you.
Acupressure
Acupressure is acupuncture without needles. — You can do this yourself at any time. By applying gentle pressure to specific points, you activate the flow of energy in the meridians and drive the cold out of your bones and joints.
These three points form a powerful combination for strengthening the bones, dispelling cold, and resolving Bi stagnation. Regular stimulation is especially important for bone bi — Patient warmth and care gradually melt away the deep cold.
ACCESSION POINT: Gb 34
Gallbladder 34
Spring on Yang Hill - Yang Ling Quan
- A Master Point for Tendons and Bones
- Relieves bi-blockages in the joints
- Promotes joint flexibility
- Relieves pain in the musculoskeletal system
- Strengthens the gallbladder
Location: Below the knee joint on the outer side, in the depression in front of and below the head of the fibula.
Application:
Press firmly or massage in a circular motion for 2–3 minutes on each side, twice a day. Particularly effective for knee joint pain.
ACUPUNCTION POINT: Bl 60
Bubble 60
Kunlun Mountains - Kun Lun
- Dispels wind and cold from the meridians
- Relieves back and joint pain
- Strengthens the Bladder Meridian
- Promotes blood circulation
Location: In the depression between the tip of the lateral malleolus and the Achilles tendon.
Application:
Massage in a circular motion twice a day for 2-3 minutes per side with medium pressure. DO NOT use during pregnancy!
ACUPUNCTURE POINT: Ni 03
Kidney 03
Large stream - Tai Xi
- Strengthens the kidney yang and kidney yin
- Nourishes the bones and marrow
- Keeps the lower half of the body warm
- Strengthens the back and knees
Location: In the depression between the tip of the inner ankle and the Achilles tendon.
Application:
Gently massage in circular motions for 2–3 minutes on each side, twice a day. Especially effective when used in the evening.
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Qi Gong
Qi Gong is moving meditation — Gentle, flowing exercises that harmonize your energy flow and strengthen your bones. For Bone-Bi Syndrome, these exercises help strengthen the kidneys, release blockages, and dispel cold from the bones.
Regular practice of qigong (as little as 10–15 minutes a day) has been shown to have positive effects on joint mobility, pain relief, and bone health.
QI GONG: Exercise 1
Warm the center
Strengthens the kidneys and bladder; warms the lower back
Particularly helpful for:
- Cold in the lower back
- Kidney Yang Deficiency
- Stiffness in the Spine
- Exhaustion and weakness
Effect:
This Water Element exercise specifically strengthens the kidneys and bladder—the organs that nourish the bones. The gentle twisting motion with the hands on the kidney area stimulates kidney energy and warms the lower back.
QI GONG: Exercise 2
Look backwards
Relieves tension in the neck and back
Particularly helpful for:
- Neck stiffness
- Shoulder pain
- Blockages in the Spine
- Tension
Effect:
This exercise relieves qi stagnation in the neck and shoulder area and promotes the free flow of qi in the Governor Vessel (Du Mai), which runs along the spine. It is particularly effective for stiffness in the upper back and neck.
QI GONG: Exercise 3
Watch the full moon
Mobilizes the spine, releases joint restrictions
Particularly helpful for:
- Stiffness in the Spine
- Joint stiffness in the back
- Tension in the neck and shoulder area
- Limited mobility
Effect:
This exercise ingeniously mobilizes the entire spine—from the lumbar region to the neck. The gentle spiral movement opens the vertebral and rib joints, releases blockages, and promotes the upward flow of Yang Qi, which drives the cold out of the spine.
These Qi Gong exercises These exercises are specifically selected to strengthen the kidneys, improve spinal mobility, and release blockages. They activate kidney energy, warm the lower back, and release qi stagnation in the meridians.
All of these exercises are especially effective when you do them between 5:00 and 7:00 p.m.—that’s the peak time for the kidneys on the organ clock. Early morning is also a good time to relieve the stiffness that builds up overnight.
QI GONG:
When and how often?
In the morning or in the afternoon (ideally):
- All 3 exercises as a sequence: approx. 15–20 min.
- Or just 1–2 exercises: approx. 5–10 min.
- Preferably between 5 and 7 p.m. (kidney time)
In between:
- Individual exercises as needed (e.g., for stiffness)
- It is better to exercise for 10 minutes every day than for 60 minutes once a week.
Pro tip: For bone health, gentle, warming movements are ideal. Avoid putting excessive strain on your joints. Qigong strikes the perfect balance between movement and rest—it strengthens the bones without overloading them.
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More about Qi Gong LiveMeridian Yoga — The Yoga of TCM
Meridian Yoga combines yoga with traditional Chinese medicine. The result is a holistic exercise concept for better health and more energy.
The following exercises specifically stimulate the Gallbladder Meridian—because the gallbladder governs the tendons, and GB 34 is the master point for bones and tendons. In Bone-Bi Syndrome, the joints are stiff and blocked—these exercises help release the blockages and restore mobility.
MERIDIAN YOGA: Exercise 1
Angle for the gallbladder meridian
Stretches the outer thighs and hips
Particularly helpful for:
- Hip stiffness
- Pain on the Side of the Knee
- Sciatica symptoms
- Limited lateral movement
Effect:
This angle stretches the Gallbladder Meridian along the outer side of the legs. GB 34—the master point of the tendons and bones—lies on this meridian. Activating this meridian releases blockages in the hip, knee, and ankle.
MERIDIAN YOGA: Exercise 2
Dove for the gallbladder meridian
Opens the hips, releases deep tension
Particularly helpful for:
- Hip Joint Problems
- Deep hip pain
- Knee Problems
- Sciatica
Effect:
The Pigeon Pose is one of the most effective exercises for opening the hips. It stretches both the Gallbladder Meridian and the Bladder Meridian at the same time. In Bone-Bi, it helps dispel cold from the hip joints and promote blood circulation.
Both exercises activate the gallbladder meridian, which runs along the outside of the body—from the head, down through the hips, to the toes. The gallbladder governs the tendons and is closely connected to the liver, which stores blood. By activating this meridian, you promote blood flow to the joints and release deep blockages.
Particularly effective: Hold each pose for 3–5 breaths, visualizing warm, golden energy flowing through your bones and joints and driving away the cold.
MERIDIAN YOGA:
When and how often?
Best time:
- The gallbladder's active period is between 11 p.m. and 1 a.m., but a more practical time is in the late afternoon or evening
Duration:
- Hold each position for 3–5 breaths.
- Complete sequence: 10–15 minutes
- 3–5 times per week for best results
Important:
- Exercise in a warm environment; avoid the cold while exercising
Pro tip: Combine Meridian Yoga with a warm foot bath beforehand. In Bone-Bi, it’s important to warm up your muscles and joints first—never start stretching when you’re cold!
Nutrition according to TCM
„Let food be your medicine.“ — This principle has been followed in TCM for thousands of years. In cases of Bone-Bi Syndrome, proper nutrition is especially important for dispelling the cold from the bones and strengthening the kidneys.
Bones belong to the element Water (kidney) and need Warm, nourishing, and yang-strengthening food, to stay healthy. Cold and damp-forming foods are poison for your joints.
What you eat, HOW you eat and WHEN What you eat—all of that affects your bones and joints.
The Golden Rules for Strong Bones
What is good for you:
Proteins That Keep You Warm
- Lamb (the "warmest" meat in TCM!)
- Beef - warms and strengthens Qi and blood
- Wild salmon — nourishes bones and joints
- Shrimp — warm the yang
- Deer — dispels cold from the meridians
Animal protein warms the body and strengthens the bones!
Foods That Support Kidney Health
- Walnuts (nourish the kidney yang)
- Black beans — strengthen the kidneys and bones
- Black sesame — nourishes the kidneys and bone marrow
- Bone broth — deeply nourishes bones
- Marrow bones — strengthen the Jing
The kidneys are the mother of the bones—strengthen them!
Warming spices
- Ginger (fresh and dried) - the No. 1 chiller
- Cinnamon - warms deeply and strengthens the yang
- Fennel, cloves, star anise
- Turmeric (anti-inflammatory!)
Warming spices will chase the chill right out of your bones!
Bone-nourishing foods
- Sardines (with bones) — natural calcium
- Kale and Broccoli
- Tahini — nourishes bones and joints
- Almonds — Strengthen and Nourish
These foods provide the building blocks for strong bones!
What you should avoid:
Cold drinks and food
- Iced drinks and ice cream
- Cold water from the fridge
- Frozen fruit
- Cold Desserts
Every cold drink makes the chill in your bones worse!
Raw food in large quantities
- Salads as a main meal
- Smoothies with raw fruit
- Raw food diets of any kind
- Too many raw vegetables
Raw food cools the body and intensifies the cold in the joints!
Moisture-Retaining Food
- Dairy products (they cause moisture to build up in the joints!)
- White bread and white flour
- Sugar and sweets
- Yoghurt (cold and moist)
Moisture clogs the joints and worsens the blockage!
Cold Fruit
- Bananas - strongly cooling
- Watermelon and honeydew melon
- Pears in large quantities
- Citrus fruits — cooling thermals
South fruits bring extra cold to your body!
HOW YOU SHOULD EAT:
Cooked and warm
- Prefer hot meals
- Soups and stews are ideal
- Always have a warm breakfast (porridge!)
- Vegetables steamed or boiled
Regularly and at rest
- 3 fixed meals a day
- Biggest meal at lunchtime
- Light and early in the evening (before 7 pm)
- Eat in peace, chew well
The spleen loves regularity and warmth!
Drink properly
- Warm water or ginger tea
- Cinnamon Tea in the Afternoon
- Never ice-cold drinks
- Do not drink with meals
Warm drinks banish the cold from the inside!
IDEAL MENU FOR ONE DAY:
Breakfast (7–9 a.m.):
- Warm oatmeal with walnuts, cinnamon, and a piece of ginger
- In addition: ginger tea
Lunch (12–1 p.m.):
- Lamb with Sweet Potatoes and Fennel
- Or: Bone Broth with Vegetables
- In addition: Whole grain rice
Dinner (6–7 p.m.):
- Light Vegetable Soup with Ginger and Shrimp
- Or: Steamed Salmon with Broccoli
- In addition: Small portion of rice
Snack if needed:
- Handful of walnuts
- Or: Warm Cinnamon Tea with Honey
- Or: cup of warm bone broth
The most important rule when changing your diet is:
Start with ONE step!
Don't change everything at once.
Our suggestion for getting started:
- Drink bone broth daily (1 cup) — 2 weeks
- Introduce a hot breakfast (oatmeal with walnuts and cinnamon) — 2 weeks
- Cut out raw food and cold drinks completely - 2 weeks
Step by step, you'll notice how the warmth returns to your bones and the pain in your joints subsides.
Your bones will thank you!
RECIPE: WARMING BONE BROTH WITH GINGER
Ingredients:
For 4 portions
- 1 kg marrow bones (beef)
- 3 slices of fresh ginger
- 2 stalks of green onions
- 1 piece of cinnamon bark
- 3 L water
- Salt, pepper
- Optional: 10 g Huang Qi (Astragalus), 5 red dates
Preparation:
- Rinse the bones under cold water; blanch them briefly if necessary
- Add cold water and heat slowly
- Skim off the foam, then add the ginger and cinnamon
- Optional: Add Huang Qi and dates to a tea bag and simmer them together
- Simmer over low heat for 4–6 hours
- Add the green onions and salt at the end
- Strain and enjoy while it's warm
Effect:
Deeply nourishes bones and marrow
Strengthens the kidneys and warms the yang
Provides collagen, minerals, and amino acids
3–5 times a week — the foundation of Bone-Bi!
RECIPE: LAMB STEW WITH WARMING SPICES
Ingredients:
For 4 portions
- 500 g lamb (shoulder or leg)
- 2 sweet potatoes
- 1 fennel bulb
- 3 slices of ginger
- 1 cinnamon stick
- 3 cloves
- 1 L vegetable stock
- 2 tablespoons olive oil
- Salt, pepper, turmeric
Preparation:
- Cut the lamb into cubes
- Heat the oil, brown the meat
- Add ginger, cinnamon, cloves, and turmeric
- Cut the sweet potatoes and fennel into pieces, then add them
- Pour in the broth and let it simmer for 1.5–2 hours
- Season with salt and pepper to taste
Effect:
Warms the kidneys and dispels cold
Strengthens bones and tendons
Promotes blood circulation
1–2 times a week — the TCM powerhouse at Knochen-Bi!
Breathing
Breathing is the bridge between body and mind. In TCM, it is said: „The lungs govern the qi“—according to this concept, through conscious breathing you can directly influence your qi flow and find a deeper sense of calm.
Breathe calmly and slowly: Deep abdominal breathing noticeably calms many people—their breathing becomes deeper, their shoulders relax, and their minds become clearer. The good news: Just 5–10 minutes a day can make a difference in your well-being.
Recommended breathing techniques
ABDOMINAL BREATHING — The basis for every breathing technique
Natural breathing
Abdominal breathing is the most natural and calm form of breathing. According to the teachings of TCM, with every breath you bring qi into your body’s center (Dantian).
Wolfgang shows you step by step, How to learn abdominal breathing correctly—lying down to start with, then later also sitting and standing.
Duration: 9 minutes
4–7–8 BREATHING — Find Peace
Calm Breathing for the Evening
With the 4–7–8 breathing technique, you inhale for 4 seconds, hold your breath for 7 seconds, and exhale for 8 seconds. This steady rhythm helps many people wind down in the evening—ideal when your mind won’t shut off at night.
Perfect for the evening or whenever you want to calm down quickly.
Duration: 9 minutes
To the interactive videoBOX BREATHING — For inner coherence
Professional breathing for focus and calmness
Box Breathing (4 seconds on, 4 seconds hold, 4 seconds off, 4 seconds hold) combines activation and relaxation in perfect balance. This method is used by elite soldiers, athletes, and executives to remain calm and focused even in extremely stressful situations.
A steady 4–4–4–4 rhythm A balance of activity and stillness—many people find it clarifying and grounding.
Duration: 9 minutes
To the interactive videoCOHERENT BREATHING — Brings Body and Mind into Harmony
Calm Breathing for Balance
With coherent breathing Breathe in for 5.5 seconds and out for 5.5 seconds. This rhythm brings your heart and breathing into a steady rhythm—a state known as „coherence.“ Many people use it as a regular breathing break in their daily lives.
A nice side effect: The heart and breath settle into a calm, synchronized rhythm.
Duration: 14 minutes
To the interactive video
COHERENT BREATHING Around the clock
Our 24/7 livestream on coherent breathing runs non-stop. You can tune in at any time and join in right away.
Perfect for:
✓ Spontaneous breaks to catch your breath in between
✓ If you'd like some gentle breathing guidance
✓ As background while working
✓ For the evening and to wind down
✓ For regular daily practice
relaxation
When your body is relaxed, Things tend to flow more easily. Persistent tension keeps you in a constant state of stress. By using specific relaxation techniques, you signal to your body to calm down and recharge.
Progressive muscle relaxation It is one of the best-known relaxation methods and has been practiced for over 100 years. It helps you become aware of tension, actively let go of it, and achieve a state of deep relaxation—whenever you want.
Recommended relaxation technique
PROGRESSIVE MUSCLE RELAXATION (PMR)
The Classic Relaxation Method
Progressive muscle relaxation according to Jacobson is one of the best-known relaxation techniques worldwide. By deliberately tensing and relaxing individual muscle groups, you learn to consciously recognize tension and release it.
That's what it feels like:
Step by step, the body becomes heavier and calmer, and the breathing more even. Many people make this a regular part of their evening routine to help them fall asleep easily.
Maria guides you step by step through the entire exercise—perfect for beginners and advanced practitioners alike.
Duration: 23-minute complete guide
To the guided PMRMeditation
Meditation calms the mind — and a calm mind is good for your whole being. In TCM, it is said that every emotion affects a specific organ. Through regular meditation, you’ll learn to step away from racing thoughts, find emotional balance, and strengthen your inner center.
Just 10 minutes a day can do a lot to help you find inner peace. As a result, many people find that their daily lives become more relaxed and clear.
Recommended meditations
GUIDED MEDITATIONS FOR EVERY DAY
Your personal meditation library
We have a complete Playlist with over 60 guided meditations, breathing exercises, and relaxation techniques—from short 5-minute meditations for in between to deep 30-minute sessions for intensive practice.
In the playlist you will find:
- Morning meditations for a mindful start to the day
- Meditations for restful sleep
- Breathing meditations for inner peace
- Meditations for Moments of Calm Amid Stress and Worry
- TCM standing meditations for all 5 elements
- Body scan and body journeys
- Meditations for Peace of Mind and Body
- Special breathing techniques (4–7–8, coherent breathing, bee breathing)
Perfect for beginners and advanced practitioners. Choose the right meditation for you depending on your time, the time of day, and your needs.
To the meditation playlistBones are the foundation of the body—they support the body and store its essence.
When the cold penetrates deep within, the foundation freezes. Only the warming power of the kidneys can bring it back to life.
- Loosely based on the HUANG DI NEI JING
(The Yellow Emperor's Classic of Internal Medicine)
More tips for your everyday life
In addition to traditional TCM treatment methods There are many small daily habits that can strengthen your bones and joints. When it comes to Bone-Bi Syndrome, warmth is your most important ally—make it a part of every aspect of your life.
Heat — Your Most Important Ally
Warm clothing
Always keep your joints warm—especially your knees, shoulders, and wrists:
- Thermal Underwear for Cold Weather
- Wear a scarf and hat even when there's a light breeze (protect your neck!)
- Don't wear shorts in cold weather—your knees are especially sensitive
- Warm socks — cold seeps in through Ni 01 on the sole of the foot
Heat applications
Heat is the best remedy for bone-Bi syndrome:
- Warm foot bath with ginger: 15–20 minutes at 40–42 °C before bedtime
- A hot water bottle or cherry pit pillow for sore joints
- Moxibustion (mugwort cigar) — the most intense heat treatment in TCM
- Infrared lamp on affected joints: 15–20 minutes per session
- A warm bath with Epsom salt and essential oils (rosemary, ginger)
Keep your home warm
Don't let the cold get into your living space:
- Room temperature: at least 21–22 °C
- No Drafts — Wind Carries Cold into the Meridians
- Do not sit on a cold floor or walk barefoot
- Keep the bedroom warm enough; use a warm blanket
Gentle Exercise — Keeping Your Joints Healthy
The right intensity
Gentle, regular exercise is ideal:
- Walks in the fresh air (dress warmly!)
- Qi Gong and Tai Chi — Exercise Without Straining Your Body
- Swimming in warm water (at least 28 °C)
- Gentle cycling on flat terrain
What you should avoid
Excessive strain damages the joints:
- Intense stress on the joints (jogging on hard surfaces, jumping)
- Exercising outdoors in cold weather without a proper warm-up
- Excessive Lifting of Heavy Loads
- Sitting in one position for long periods of time
- Exposure to cold after exercise (cold showers)
Joint Mobilization
Regular movement keeps your joints flexible:
- In the morning: 5–10 minutes of gentle joint circles (all major joints)
- Every now and then: Get up and move around every 45–60 minutes.
- Evening: Gentle stretching before bed
Important to know
Treating Bone-Bi Syndrome requires patience and consistency. The cold runs deep and cannot be dispelled overnight. But with daily warmth, regular exercise, and the right herbs, you can gradually release the cold from your bones.
When to see a doctor? You should see a doctor if you have acute joint inflammation accompanied by redness, swelling, and warmth; sudden, severe pain; joint deformities; or increasing limited mobility despite treatment. TCM and Western medicine complement each other perfectly in these cases.
For optimal treatment progress
TCM is not a quick fix for symptoms., but rather a holistic healing process. You will achieve the best results if you consistently integrate the treatment into your daily routine and give your body time to regenerate.
Integration into everyday life
Start with ONE step
Don't try to change everything at once! That's overwhelming and leads to
usually leads to you giving up. Instead:
- Weeks 1–2: Start taking your TCM herbal blend — and switch to a warming diet (ginger, bone broth, lamb)
- Weeks 3–4: Acupressure on GB 34 and BL 60 daily
- Week 5-6: Qi Gong daily 10 min.
- Weeks 7–8: Add acupressure on Ni 03 and practice meridian yoga for the gallbladder meridian 3–5 times a week
- Starting in Week 9: Mid-term assessment — Compare pain in cold weather, morning stiffness, knee strength, and walking distance to where you started
Realistic expectations
After 2–3 weeks: First improvements noticeable
- Joints feel warmer
- Less stiffness in the morning
- Slightly improved mobility
After 6–8 weeks: Significant improvements
- Significantly less joint pain
- Improved mobility
- Less weather sensitivity
After 3–6 months: Sustainable healing
- The chill has left my bones
- Joints are mobile and pain-free again
- Sustained Improvement in Bone Health
TCM vs. Western medicine
TCM and Western medicine are not mutually exclusive—they complement each other!
When Western medicine is important:
- For acute joint inflammation with severe redness and swelling
- If rheumatoid arthritis (an autoimmune disease) is suspected
- In cases of bone fractures or structural damage
- For accurate diagnoses (X-rays, MRI, blood tests, rheumatoid factors)
Where TCM has its strengths:
- For chronic joint pain without acute inflammation
- To prevent further joint wear and tear
- For Long-Lasting Pain Relief
- For weather sensitivity and morning stiffness
Ideal: Combine both approaches! Have your joints checked regularly and use TCM for long-term healing and to strengthen your bones.
Important: Never stop taking prescribed medications (such as rheumatism medications) on your own!
Talk to your doctor when you start TCM treatment.
Do you have any questions?
Wolfgang from meine-tcm.com
TCM is a broad field. Much of it sounds unfamiliar at first glance, and often the real question doesn't arise until you start putting some of it into practice in your daily life.
That's exactly what I'm here for. Write to me—no matter how big or small your question is, whether it’s related to this page or to something else entirely in TCM. I read every message myself and will get back to you. Calmly, clearly, and without any sales pitch.
P.S.: There are no stupid questions. So write to me.
Ask your questionEvery step counts
Your body strives for balance—you just need to create the right conditions for it.
Remember:
👣 Every little step counts
You don't have to be perfect. Even one warm meal a day is better than none. Even 5 minutes of qigong is better than no exercise at all.
⏳ Patience pays off
It took your body years to get to this point. Give it time to regain its balance. Change takes time, but it will happen.
🎯 Focus on what you can DO
Don't concentrate on what you are doing „wrong". Focus on every positive step you take.
💚 Be good to yourself
Perfection does not exist. It is acceptable to have an off day occasionally. Tomorrow is a new day when you can continue.
🤝 You are not alone
Thousands of people are walking this path with you. For over 2,000 years, TCM has been guiding people like you on their journey toward greater well-being.
Track Your Progress
To track your progress, we recommend that you repeat the TCM analysis after about 3 months.
Why does this make sense?
- You can see how your pattern has changed
- You can adjust your group as needed
- It motivates you to keep going
- You'll figure out which steps work best for you
⚠️ Important: Your answers from today will be stored in encrypted form using a code that you received via email. ONLY with this code will you be able to track your progress later. Be sure to keep the email in a safe place!
🔒 YOUR DATA IS SAFE
We store:
✓ Only your email address for reminders
✓ The date for shipping
We do NOT store:
✗ Your analysis results
✗ Your personal information
✗ The connection between email and the sample
All analysis data is completely anonymous and is not linked to your email address.
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