Are you struggling with chronic back pain? Well, pull up a chair and listen up!
“Seated salsa” is an exercise that the many are calling a “miracle” when it comes to relieving back pain – and the best part? You don’t even have to get up to do it!
Lower back pain is the leading cause of disability worldwide. It’s defined as pain between the lower edge of the ribs and the buttocks. It can affect anyone, but it is more common in people who are overweight, smoke, or who have a family history of the condition
The backbone is made up of 33 vertebrae, each of which is separated by a spongy layer of cartilage called a disc. The discs provide cushioning; they act as shock absorbers during everyday activities such as walking, running and jumping.
The bottom two vertebrae, where most lower back pain is located, are attached to the pelvis with very thick ligaments. This holds them firmly in place, allowing them to do their job of supporting the weight of the torso. However, it has been described as a really stiff part of the back, and it’s very difficult to get it to move, especially when the local muscles are in spasm due to pain, or tight due to lack of use.
One good way to exercise the muscles in the region is to rotate the pelvis from one side to the other, which makes the bottom of the back tilt from side to side in a kind of rocking motion. This happens naturally when you walk. However, when a person experiences lower back pain, the back muscles go into a spasm and immobilize the area, stopping it from moving. Exercise can help and that’s where seated salsa comes in.
To perform the exercise, sit up straight with your feet firmly planted on the floor. Bring your legs together so that your thighs are running parallel with each other. Then, while keeping your shoulders absolutely still, push your right knee forwards while pulling your left knee back. Then switch so that your left knee goes forward and your right knee goes back. Your pelvis should roll forwards on one side and back on the other side, just like in a traditional salsa dance. Repeat this movement for one minute.
The nice thing about it is it’s very easy to do, even while you’re at work. You don’t even have to get up from the desk.
The exercise could also be useful for older people who maybe can’t stand up and sit down as easily, or for people who have reduced mobility after an operation or back injury. However, as with any exercise program if you have back pain due to an injury, consult with your healthcare provider before trying seated salsa.