Back pain impacts a major portion of the American population, with nearly 65 million Americans reporting a recent ache episode. Chronic back pain, affecting around 8 percent of all adults (heaping 16 million individuals), can limit everyday activities. Not only does back pain cause discomfort and inconvenience, but it is also the sixth most costly condition in the United States.
The good news is there’s a novel and enjoyable approach to tackle this common issue: dance.
Dr. David Outevsky, a former competitive ballroom dancer turned academic and entrepreneur, aims to rescue those who suffer from chronic back aches. Focusing on dance and fitness, he is revolutionizing the way people, especially non-dancers, leverage the benefits of dance.
Most cases of back pain resolve within two to six months. However, approximately 80% of individuals still experience recurring pain.
Therefore, the key lies in preventing the recurrence of back pain, and dance offers a promising solution. Dr. David discovered that dance incorporates movements that strengthen the core and glutes, which are crucial for maintaining a healthy back and preventing future pain.
In his recent class on backache relief, he facilitated a fascial release on the lower back of one of his students, providing relief from a prolonged back pain she was suffering.
Additionally, he guided another student to effectively release the hip flexors, a group of muscles that contribute to lower back pain when they become tight due to prolonged sitting. By performing these gentle techniques, he helped alleviate the student’s back pain.
After the preparatory movements, the real dance session starts. Dr. Outevsky explained that ballet, known for its emphasis on posture, strength, and mobility, is particularly beneficial for back pain and movements from that form can be game changers for those suffering from back pain.
The extension and core engagement required in ballet movements works the core muscles and glutes, effectively strengthening and supporting the back. The first move demonstrated was the plié with a leg lift, which involves bending down into a plié (a shallow squat with turned out legs) and lifting one leg. This exercise targets the abductor muscles, strengthening the core and glutes simultaneously.
The next move was the arabesque extension, where the feet are positioned about two feet apart. By extending one leg back while maintaining an upright posture, this movement engages the core and glutes and provides natural decompression for the spine.
To add a different flavor to the dance routine, Dr. Outevsky introduced a hip-hop move called the chest pump and pelvic tilt.
This dynamic movement involves squeezing the shoulder blades together while sticking out the chest and posterior. The chest pump and pelvic tilt not only engage the stabilizer muscles but also provide a mobilization effect on the lumbar spine, further alleviating back pain.
Finally, Dr. Outevsky introduced the knees up with a crunch, a move that targets the abdominal muscles. By bringing one knee to the opposite side in a rhythmic fashion, this dance move activates the abs and contributes to overall core strength.
Dr. Outevsky’s dance demonstration proved that incorporating dance moves into a fitness routine can help alleviate back pain while promoting strength, flexibility, and overall well-being.
So, don your dancing shoes and join Dr. Outevsky on the dance floor to bid farewell to back pain once and for all! For more information, check his website today.