The Benefits Of Ballet Fitness For Lower Back Pain And Improved Posture
Updated: Aug 6, 2024
Well known as the creators of the Sleek Technique method and establishing it as the first online dance fitness business in the UK, Victoria and Flik have a wealth of expertise in the health and fitness industry. Seamlessly blending the benefits of ballet with mainstream fitness they help women across the globe achieve their fitness goals.
Ballet fitness, is an exercise method combining the graceful yet steely technique of classical ballet with conventional fitness. It has gained a lot of popularity with women all over the world not just for the distinctive lean, dancer like muscles it sculpts but also for its numerous health benefits.
As former pro dancers and the founders of Sleek Technique Ballet Fitness, Flik and I have spent the last 11 years helping people harness the benefits of dance fitness which include improved muscle strength, tone, flexibility and balance (see our previous article ‘The Benefits of Ballet Fitness’ to read in more depth).
Although not always the primary reason that people seek us out, one of the most transformative side effects of ballet fitness is how impactful it is in helping to improve posture and alleviate lower back pain. It has been estimated that as much as 80% of the population will suffer with back pain at some time in their lives. If this includes you, we hope you find this article helpful as we delve into how you can use this unique fitness method to live a life free for back pain.
Understanding ballet fitness
Ballet fitness combines traditional ballet exercises with elements of Pilates, stretching and strength training. It focuses on controlled, precise movements that improve strength, flexibility, and balance. Unlike high-impact workouts, ballet fitness is gentle on the joints while providing a comprehensive workout that targets multiple muscle groups. Good technique is its main focus to help realign, rebalance and create good muscle symmetry.
Lower back pain relief
1. Strengthening core muscles
A strong core is crucial for supporting the lower back and reducing back pain. Ballet fitness emphasises core engagement throughout, particularly with the pulled up posture it requires, the multiple side bends, balances and stabilising floor work included. These movements activate the deep abdominal muscles, creating a strong muscular corset which providing better support for your spine.
2. Enhancing flexibility
Flexibility is another key element in managing and preventing back pain. Balletic stretches, such as the butterfly stretch, hamstring stretches on the barre or shouldering the leg, lengthen the muscles that attach at your pelvis and lower back helping to alleviate pulling on the back and hips. Improved flexibility reduces the risk of muscle strain and stretching the right muscles often provides some instant relief from existing discomfort.
3. Promoting proper alignment
Many lower back issues stem from poor alignment and posture. Ballet fitness encourages awareness of body alignment through its emphasis on maintaining a pulled up, neutral spine. Exercises at the barre focus heavily on proper spinal alignment, significantly reducing undue stress and pressure on the vertebrae of the back.
4. Low-impact movement
For those with chronic lower back pain, high-impact exercises can exacerbate symptoms. Ballet fitness offers a low-impact alternative that minimises the risk of further injury whilst still providing a challenging workout. Movements are fluid and controlled reducing jarring and improving the longevity of your joints.
Improved posture
1. Strengthening postural muscles
Good posture relies on the strength of several muscle groups, including the core, back, shoulders. Ballet fitness targets all these areas, helping to build the strength necessary for establishing and maintaining correct posture.
2. Developing balance and coordination
Improved balance and coordination are essential for maintaining good posture. Ballet exercises challenge the body's balance, requiring coordination and stability. Moves like the relevé and retiré (balancing in a pulled up position on one leg) enhance these skills.
3. Increasing body awareness
Ballet dancers are trained to be acutely aware of their body's positioning at all times. This heightened body awareness translates into better posture as you learn to recognise and correct slouching or misalignment. Ballet fitness classes often include mirror work, which allows participants to observe and adjust their posture in real-time.
Getting started with ballet fitness
If you are new to ballet fitness, it's essential to start gradually and focus on proper form to avoid injury. Here are a few tips to get started:
Find a class - Look for beginner ballet fitness classes at local studios or online platforms like Sleek Ballet Fitness. Classes led by experienced instructors ensure that you learn the correct techniques.
Warm up properly - Always begin with a warm-up to prepare your muscles and joints for the workout.
Focus on form - Pay close attention to your alignment and form. Use mirrors or screen to self-correct.
Listen to your body - If you experience pain (especially in the lower back), stop and get some advice from your teacher or healthcare provider.
Consistency is key - Like any fitness routine, consistency is crucial. Aim to practice a ballet fitness workout at least 3 times a week for the best results.
Conclusion
Ballet fitness offers a holistic approach to exercise that can be really beneficial if you are suffering from lower back pain and those looking to improve their muscle strength and posture. Through a combination of strength training, flexibility exercises, and body awareness, ballet fitness provides a gentle yet effective way to enhance your physical health. It can be daunting trying something completely new so why not do your first class from the comfort of home? Head to the Sleek Ballet Fitness Online Live Class Timetable select a class of your choice and enter sleek100 on the checkout page for a complimentary class. Whether you're an experienced dancer or a fitness enthusiast looking for a new challenge, ballet fitness is a brilliant way to strengthen, tone and shape your body whilst helping to prevent ongoing back pain and discomfort.
Victoria Marr, Co-Founders of Sleek Technique
After 20 years at the top of the professional dance world, Victoria and Flik brought their combined expertise in dance and fitness together and pioneered the first online dance fitness business in the UK. Laying the groundwork for many others to follow, they continue to bring creative, effective fitness to women everywhere regardless of location.
