Belly dancing has been found to be an effective way to help individuals manage low back pain. It could be utilized as a part of a chiropractic treatment plan. Dancing improves posture and allows an individual to improve their fitness with a light form of aerobic exercise.

Regular physical activity/exercise and a healthy lifestyle go hand in hand. For individuals with spinal issues, the right stretches and exercises can improve their quality of life. It increases:

• Strength
• Flexibility
• Helps with pain management
• Improves posture
• Maintains spinal alignment

Belly dancing can help with injury recovery, as well as overall health. The most trouble with exercising regularly is that it becomes routine and boring. Individuals want to live healthily, but it can be a challenge to maintain interest and motivation. An alternative form of physical activity that qualifies as exercise could be the answer.

Dancing has grown in popularity because of its fitness, flexibility, and spinal benefits. This form of belly dancing exercise does not require any special outfit or plenty of space. This utilizes the movements as a form of stretching and keeping the body moving in an aerobic fashion. They can be done at home with video instruction or an online class. Although the majority are women, men can and do belly dance.

Belly Dance

Information on the history of belly dancing. The dance has gone through various transformations since its inception. It was once considered burlesque entertainment, is now recognized as an important cultural expression, and today has been found to be a respected form of dance exercise.

Exercise

Belly dancing as physical exercise involves:

• Isometrics
• Dance posture
• Muscle control

Isometric exercises are contract-specific muscles or groups of muscles. These types of exercise help with strength and stability enhancement. Both are vital for individuals recovering from back injuries or back pain management.

Posture

Dance posture is different than normal standing or sitting posture. Dance posture refers to how an individual prepares/maintains their body to perform specific movements so that the motions are fluid, graceful, and with no presentation of pain. Belly dance posture maintains proper spinal alignment, which encourages reduced stress/pressure on the joints. This is beneficial for individuals managing back problems. The keys to spinal success are:

• Maintaining proper position/posture.
• Keeping joints in alignment
• The pelvis stays straight in a neutral position.
• The knees should be slightly bent and not stiff so as not to pull/strain the lower back muscles.

When the abdominal and back muscles maintain/support a straight spine, this alleviates stress on the low back. Lower back issues have positively responded to a belly dance exercise therapy program. A study looked at the effects of belly dancing on pain and function in women with chronic lower back pain. The study found that belly dancing made the trunk and pelvis movements that influence low back pain much easier.

A belly dance program with a chiropractic or physical therapy treatment plan can help alleviate pain and improve function. A 45-minute belly dance routine/session promotes aerobic benefits and improves flexibility and core strength.

Core Strength

These are movements that train the muscles in the:

• Pelvis
• Abdomen
• Hips
• Low back

They help build strength, generate stability, and protect against back pain, poor posture, and muscle injuries. Core strength is crucial for individuals with back issues, as it increases the stabilization of the spine. Core strengthening is highly recommended and often prescribed for individuals recovering from lumbar issues.

Depression/Anxiety Improvement

Individuals with back pain also tend to experience psychological issues like depression and anxiety. Back pain can affect:

• Mood
• Tiredness
• Sleep problems
• Self-esteem problems

Belly dancing as part of a treatment/therapy program can help an individual experience benefits that improve mental health and well-being. These include:

• Regaining mobility
• Having a positive body image
• Social interaction is enhanced

For All Ages

Belly dancing is a fantastic creative outlet and a great way to exercise. Anyone that is able can participate. Children, seniors, and everyone in between can get into belly dancing. It enhances health and strengthens the body and mind. When the body is in the proper position/posture, there are no joint issues or pain. In-person classes at home with online instruction, DVDs, or video meeting apps can benefit the body, especially the spine.

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Eliminate Back Pain