Is Dancing Bad For Your Back? What You Need To Know

Is Dancing Bad For Your Back? The short answer is no, dancing isn’t inherently bad for your back, and here at ten-dance.com, we believe it can even be incredibly beneficial. However, like any physical activity, dancing involves risks if you don’t take the proper precautions. By understanding potential pitfalls and implementing smart strategies, you can protect your spine while enjoying the many benefits of dance, including improved posture, core strength, and overall fitness. Let’s explore how to keep your back happy and healthy while pursuing your passion for dance, focusing on injury prevention, proper technique, and the importance of listening to your body.

1. Understanding the Potential Risks of Dancing on Your Back

While dancing offers numerous physical and mental benefits, it’s crucial to acknowledge the potential risks it can pose to your back. Certain movements, if performed incorrectly or without adequate preparation, can lead to discomfort or injury.

1.1. What specific dance moves could strain my back?

Certain dance moves can place significant stress on your back if not executed correctly. These include:

Backbends: Moves like those in ballet or contemporary dance can hyperextend the spine if you lack sufficient core strength and flexibility.
Twisting motions: Quick, jerky twists common in styles like salsa or swing can strain the spinal discs and surrounding muscles.
High-impact landings: Jumps and leaps in jazz, hip-hop, or ballet can compress the spine, especially if you land with poor alignment.
Lifts and partnering work: These can place immense pressure on the lower back if weight isn’t distributed properly and core muscles aren’t engaged.

1.2. Are certain dance styles riskier for the back than others?

Yes, some dance styles inherently carry a higher risk for back injuries:

Dance Style	Potential Risks
Ballet	Extreme back extensions, repetitive hyperextension, high-impact landings
Contemporary	Unconventional movements, floor work, backbends, partnering
Hip-Hop	High-impact jumps, fast-paced movements, floor work
Salsa/Latin	Rapid twisting motions, quick changes in direction, potential for overextension
Swing	Fast-paced movements, twisting, potential for hyperextension
Ballroom	Partnering lifts, potential for poor posture, repetitive movements
Tap	Repetitive impact on the lower body, potential for poor posture
Lyrical	Full body movements, requires flexibility, posture and strength
Modern	Dynamic body movements that require flexibility and posture
Pole Dancing	Strength and posture is key, with the added weight of holding yourself up on the pole it can become easy to injure yourself if you are not careful.
African Dance	High-energy movements and percussions that are a lot to keep up with, posture is key to keeping your back safe through this dance style.
Clogging Dance	Similar to Tap dancing that is high intensity. It is recommended to consult with your doctor to ensure it is safe for you to do because of the high intensity.
Square Dance	Involves spinning, skipping, and walking very fast to keep up. Ensure to always use the best posture and it is a great way to work out.
Belly Dance	Uses a lot of hip and torso movements which can be quite difficult if you have any previous back issues. Posture is important to keep the lower back from being hurt or injured.
Hula Dance	Requires posture and balance to keep up. If your posture is off it can injure your back.
Bollywood Dance	A fast style dance that uses many twists and turns to do the Bollywood style dance. Posture is key to keeping your back safe.

1.3. What pre-existing conditions might make dancing riskier for my back?

Certain pre-existing conditions can increase your risk of back pain or injury from dancing:

Scoliosis: Spinal curvature can affect alignment and increase stress on certain areas.
Spondylolisthesis: A vertebra slipping out of place can be aggravated by impact or hyperextension.
Disc herniation or degeneration: These conditions make the spine more vulnerable to strain and pain.
Muscle imbalances: Weak core or gluteal muscles can lead to poor support and increased risk of injury.
Arthritis: Inflammation in the spinal joints can be worsened by repetitive movements or impact.

If you have any of these conditions, consult with a doctor or physical therapist before starting or continuing dance.

Woman Doing The Splits On A Mat

2. Building a Strong Foundation: Core Strength and Flexibility

A strong core and flexible spine are essential for protecting your back while dancing. These elements work together to provide stability, control, and a wider range of motion, reducing the risk of strain and injury.

2.1. Why is core strength so important for dancers?

Your core muscles—including the abdominals, obliques, and back muscles—act as a natural corset, supporting your spine and facilitating efficient movement. A strong core:

Stabilizes the spine: Prevents excessive movement and reduces stress on the spinal discs.
Improves balance and control: Allows for more precise and controlled movements, especially during complex steps.
Enhances power and efficiency: Transfers energy from the lower body to the upper body, improving the power and fluidity of your dancing.
Reduces the risk of injury: Provides a buffer against sudden movements or impacts that could strain the back.

2.2. What are some effective core-strengthening exercises for dancers?

Here are some excellent core exercises for dancers:

Exercise	Description	Benefits
Planks	Hold a straight line from head to heels, engaging core muscles to prevent sagging.	Strengthens entire core, improves posture and stability.
Bird Dogs	Start on hands and knees, extend one arm and the opposite leg simultaneously, maintaining a straight line from head to heel.	Strengthens core, improves balance and coordination, enhances spinal stability.
Russian Twists	Sit with knees bent and feet slightly elevated, twist torso from side to side while holding a weight or medicine ball.	Strengthens obliques, improves rotational control, enhances core stability.
Pilates Hundreds	Lie on back with knees bent, lift head and shoulders off the mat, and pump arms up and down while breathing deeply.	Strengthens deep abdominal muscles, improves core endurance, enhances breathing control.
Dead Bugs	Lie on back with knees bent and arms extended towards the ceiling, lower one arm and the opposite leg simultaneously while maintaining core engagement.	Strengthens core, improves coordination, enhances spinal stability.
Crunches	Lie on back with knees bent and hands behind head, curl upper body towards knees, engaging abdominal muscles.	Strengthens upper abdominal muscles, improves core strength, enhances posture.
Leg Raises	Lie on back with legs extended, lift legs towards the ceiling, engaging lower abdominal muscles.	Strengthens lower abdominal muscles, improves core strength, enhances hip flexor flexibility.
Bridges	Lie on back with knees bent and feet flat on the floor, lift hips off the floor, squeezing glutes and engaging core muscles.	Strengthens glutes, hamstrings, and core, improves hip extension, enhances spinal stability.
Bicycle Crunches	Lie on back with knees bent and hands behind head, alternate bringing elbow to opposite knee while twisting torso.	Strengthens obliques and abdominal muscles, improves rotational control, enhances core stability.
Stability Ball Pike	Start in a plank position with feet on a stability ball, lift hips towards the ceiling, engaging core muscles.	Strengthens entire core, improves stability and balance, enhances upper body strength.
Wood Chops	Stand with feet shoulder-width apart, hold a weight or medicine ball, and swing it diagonally across the body, engaging core muscles.	Strengthens obliques and core, improves rotational power, enhances coordination.
Kettlebell Swings	Stand with feet shoulder-width apart, hold a kettlebell, and swing it between legs and up to chest height, engaging core and glute muscles.	Strengthens core, glutes, and hamstrings, improves power and explosiveness, enhances cardiovascular fitness.
Medicine Ball Slams	Stand with feet shoulder-width apart, hold a medicine ball overhead, and slam it onto the ground, engaging core muscles.	Strengthens core and upper body, improves power and explosiveness, enhances cardiovascular fitness.
Hanging Leg Raises	Hang from a pull-up bar with arms fully extended, lift legs towards the chest, engaging core muscles.	Strengthens lower abdominal muscles and hip flexors, improves grip strength, enhances core stability.
Barbell Rollouts	Kneel on the floor with a barbell in front of you, grip the barbell with both hands, and roll it forward as far as you can while maintaining core engagement.	Strengthens entire core, improves stability and control, enhances shoulder and back strength.
Anti-Rotation Press	Stand with feet shoulder-width apart, hold a resistance band in front of you, and press it forward while resisting rotation.	Strengthens core muscles responsible for preventing rotation, improves stability and balance, enhances athletic performance.
Side Planks	Lie on your side with your forearm on the ground, lift your hips off the ground, creating a straight line from head to feet, engaging your core muscles to stabilize your body. Hold this position for a specified duration, then repeat on the opposite side.	Strengthens oblique muscles, improves core stability, and enhances overall balance.
Pallof Press	Stand with your feet shoulder-width apart, hold a resistance band or cable in front of you, and press it forward while resisting rotation. Maintain a stable core throughout the movement, focusing on preventing your body from twisting.	Strengthens core muscles responsible for resisting rotation, improves stability and balance, and enhances athletic performance.
Renegade Rows	Start in a plank position with your hands on dumbbells, and alternate lifting each dumbbell off the ground while maintaining a stable core and spine.	Strengthens core muscles, improves stability and balance, and enhances upper body strength.
Bird Dog Holds	Begin on your hands and knees, extend one arm forward and the opposite leg backward while maintaining a straight line from head to heel. Hold this position for a specified duration, focusing on engaging your core muscles to stabilize your spine.	Strengthens core muscles, improves stability and balance, and enhances coordination.
Farmer’s Walk	Hold a dumbbell or kettlebell in each hand, and walk for a specified distance while maintaining a stable core and upright posture.	Strengthens core muscles, improves stability and balance, and enhances overall strength and endurance.

Remember to start slowly and gradually increase the intensity and duration of these exercises as your strength improves.

2.3. How can I improve my flexibility for safer dancing?

Flexibility is just as important as strength for preventing back injuries. Improved flexibility allows for a greater range of motion, reducing the risk of overstretching or straining muscles. Focus on these areas:

Hamstrings: Tight hamstrings can pull on the pelvis, increasing stress on the lower back.
Hip flexors: Tight hip flexors can contribute to an anterior pelvic tilt, which can compress the lumbar spine.
Spinal muscles: Improving the flexibility of the muscles along your spine allows for greater freedom of movement.
Shoulders: Lack of flexibility in the shoulders can effect the upper back and cause you to have upper back pain.

2.4. What stretches are most effective for dancers’ backs?

Incorporate these stretches into your routine:

Stretch	Description	Benefits
Hamstring Stretch	Sit with legs extended, reach towards toes while keeping back straight.	Lengthens hamstrings, relieves tension in lower back, improves flexibility.
Hip Flexor Stretch	Kneel on one knee, push hips forward while keeping back straight.	Lengthens hip flexors, improves posture, relieves lower back pain.
Cat-Cow Stretch	Start on hands and knees, alternate between arching and rounding back.	Improves spinal mobility, relieves tension in back muscles, enhances posture.
Child’s Pose	Kneel with knees wide, sit back on heels, extend arms forward.	Gently stretches lower back, relieves tension in spine, promotes relaxation.
Spinal Twist	Lie on back with knees bent, rotate knees to one side while keeping shoulders on the floor.	Improves spinal mobility, relieves tension in back muscles, enhances flexibility.
Standing Quad Stretch	Stand holding onto a chair with one hand, pull one foot up to your glutes while maintaining balance and posture.	Relieves leg and back pain as well as stretches out your legs.
Seated Piriformis	Sit with both legs bent and straight out, then cross one leg over the other and pull the knee toward you slightly until you can feel a stretch in the piriformis area. It may take some slight adjusting to find the area that is tight and needs to be stretched.	It stretches out the glute and piriformis which may be putting pressure on the sciatic nerve which can cause pain in the back.
Kneeling Hip Flexor	Kneeling with one knee and the other foot out in front, push the pelvis forward to feel the stretch along the front of your hip.	Can help relieve back pain if the tightness in the hips is causing your back pain.
Seated Hamstring Stretch	Sit on the ground with both legs in front of you and try to reach for your toes while keeping your legs straight.	Allows the hamstrings to be stretched so that there is not pain in your legs or back because of them being tight.
Lumbar Rotation Stretch	While lying on your back with your legs bent, drop both of your legs to one side while keeping your upper back on the ground.	This is great for mobilizing the lower back.

Hold each stretch for 20-30 seconds and repeat several times. Remember to breathe deeply and avoid bouncing.

3. Perfecting Your Technique: Alignment and Posture

Proper technique is paramount for preventing back injuries in dance. Maintaining correct alignment and posture minimizes stress on the spine and ensures that your muscles work efficiently.

3.1. How does alignment affect back health in dance?

Optimal alignment means that your bones are stacked in a way that distributes weight evenly and minimizes strain on your joints and muscles. In dance, this translates to:

Neutral spine: Maintaining the natural curves of your spine, avoiding excessive arching or rounding.
Engaged core: Activating your core muscles to support your spine and stabilize your pelvis.
Proper weight distribution: Balancing your weight evenly over your feet to avoid putting excessive stress on one side of your body.
Shoulder placement: Keeping your shoulders relaxed and back, avoiding hunching forward.

3.2. What are some common postural problems that can lead to back pain in dancers?

Several postural issues can contribute to back pain:

Anterior pelvic tilt: An excessive forward tilt of the pelvis can compress the lumbar spine.
Rounded shoulders: Can cause upper back pain and contribute to poor spinal alignment.
Forward head posture: Straining neck muscles and contributing to upper back pain.
Hyperextended knees: Can affect overall alignment and increase stress on the lower back.

3.3. How can I improve my posture and alignment while dancing?

Follow these tips to improve your posture and alignment:

Visualize a plumb line: Imagine a line running from your ear, through your shoulder, hip, knee, and ankle.
Engage your core: Consciously activate your core muscles to support your spine.
Lengthen your spine: Imagine a string pulling you up from the crown of your head.
Relax your shoulders: Avoid hunching forward and keep your shoulders relaxed and back.
Practice in front of a mirror: Use a mirror to check your alignment and posture.
Seek professional guidance: Work with a qualified dance teacher or physical therapist to identify and correct postural issues.

3.4. What role does proprioception play in maintaining good alignment?

Proprioception is your body’s awareness of its position in space. Improving your proprioception can help you maintain good alignment without constantly thinking about it. Try these exercises:

Balance exercises: Stand on one leg, close your eyes, and try to maintain your balance.
Body scans: Lie down and consciously focus on each part of your body, noticing any tension or misalignment.
Pilates and yoga: These disciplines emphasize body awareness and control, improving proprioception.

4. Smart Training Practices: Warm-Up, Cool-Down, and Gradual Progression

Smart training practices are essential for preventing back injuries. Warming up prepares your muscles for activity, cooling down helps them recover, and gradual progression prevents overloading your spine.

4.1. Why is a proper warm-up essential for dancers’ backs?

A proper warm-up increases blood flow to your muscles, improves flexibility, and prepares your body for the demands of dancing. A good warm-up should include:

Cardiovascular activity: Light cardio, such as jogging or jumping jacks, to increase heart rate and blood flow.
Dynamic stretching: Active movements that take your joints through their full range of motion, such as arm circles, leg swings, and torso twists.
Core activation: Exercises that engage your core muscles, such as planks or bird dogs.

4.2. What should a dancer’s cool-down routine include?

A cool-down helps your muscles recover after dancing and reduces the risk of soreness. A good cool-down should include:

Static stretching: Holding stretches for 20-30 seconds to lengthen muscles and improve flexibility.
Foam rolling: Using a foam roller to release tension in tight muscles, such as hamstrings, hip flexors, and back muscles.
Light cardio: Walking or gentle stretching to gradually lower your heart rate.

4.3. How important is gradual progression in preventing back injuries?

Gradual progression means increasing the intensity, duration, or complexity of your training slowly over time. This allows your muscles and joints to adapt to the demands of dancing, reducing the risk of injury. Avoid:

Doing too much too soon: Increasing your training volume or intensity too quickly.
Skipping steps: Progressing to more advanced steps or techniques before mastering the basics.
Ignoring pain: Pushing through pain can lead to more serious injuries.

4.4. How often should I rest to protect my back?

Rest is crucial for allowing your body to recover and rebuild. Aim for:

Adequate sleep: 7-9 hours of sleep per night.
Rest days: At least one day of rest per week.
Active recovery: Light activity, such as walking or swimming, on rest days to promote blood flow and reduce muscle soreness.

5. Listening to Your Body: Pain Management and When to Seek Help

Paying attention to your body and addressing pain promptly can prevent minor issues from becoming major problems.

5.1. What are the early warning signs of a potential back problem?

Be aware of these warning signs:

Persistent pain: Pain that doesn’t go away after a few days of rest.
Sharp pain: Sudden, intense pain that makes it difficult to move.
Numbness or tingling: Numbness or tingling in your legs or feet.
Muscle weakness: Weakness in your legs or feet.
Limited range of motion: Difficulty moving your back or bending over.

5.2. What should I do if I experience back pain while dancing?

If you experience back pain while dancing:

Stop dancing: Don’t push through the pain, as this could worsen the injury.
Rest: Avoid activities that aggravate your pain.
Ice: Apply ice to the affected area for 15-20 minutes at a time, several times a day.
Compression: Wrap the area with a compression bandage to reduce swelling.
Elevation: Elevate your legs to reduce swelling.
Over-the-counter pain relievers: Take over-the-counter pain relievers, such as ibuprofen or acetaminophen, to reduce pain and inflammation.

5.3. When should I see a doctor or physical therapist for back pain?

See a doctor or physical therapist if:

Your pain is severe or doesn’t improve after a few days of rest.
You experience numbness, tingling, or weakness in your legs or feet.
You have difficulty controlling your bladder or bowels.
You have a history of back problems.

5.4. What treatment options are available for dance-related back injuries?

Treatment options may include:

Physical therapy: To improve strength, flexibility, and posture.
Medication: Pain relievers, muscle relaxants, or anti-inflammatory drugs.
Injections: Corticosteroid injections to reduce inflammation and pain.
Surgery: In rare cases, surgery may be necessary to correct structural problems.

6. Choosing the Right Dance Class and Teacher

Selecting the right dance class and teacher is crucial for ensuring a safe and positive learning experience.

6.1. What should I look for in a dance class to protect my back?

Consider these factors when choosing a dance class:

Experienced teacher: Look for a teacher with extensive training and experience.
Small class size: Smaller classes allow for more individualized attention.
Focus on technique: Choose a class that emphasizes proper technique and alignment.
Safe environment: Make sure the studio is clean, well-lit, and has a sprung floor to cushion impact.
Appropriate level: Choose a class that is appropriate for your skill level.
Teacher qualifications: Certifications and experience are important so that you are learning the correct techniques.
Student feedback: Reviews and recommendations can give you the quality of the class.
Class structure: A good structure for the class is key so that it can be easy to follow and safe.

6.2. What questions should I ask a dance teacher before taking a class?

Ask the teacher about:

Their training and experience.
Their teaching philosophy.
Their approach to injury prevention.
Their experience working with dancers with back problems.
Their qualifications to make sure they are able to help you with your dance needs.

6.3. How can I communicate my concerns about back pain to my dance teacher?

Be open and honest with your teacher about your back pain. Let them know:

Your specific concerns.
Any limitations you have.
What modifications you need.

A good teacher will be understanding and willing to work with you to ensure your safety.

7. Modifying Dance Moves to Protect Your Back

Modifying dance moves can allow you to continue dancing while protecting your back.

7.1. What are some common dance modifications for back pain?

Here are some examples of modifications:

Reducing the range of motion: Avoiding extreme backbends or twists.
Taking smaller steps: Reducing the impact on your spine.
Avoiding jumps: Substituting jumps with walking or stepping.
Using a chair for support: Providing stability and reducing strain on your back.
Adjusting arm movements: If certain arm movements cause pain, adjusting the range or angle can help.
Breaking down complex moves: Simplifying complex moves into smaller, more manageable steps.

7.2. How can I adapt choreography to suit my individual needs?

Work with your teacher to adapt choreography to suit your individual needs. Be willing to:

Suggest modifications.
Ask for alternative steps.
Take breaks when needed.

Remember, it’s better to modify a move than to risk injuring your back.

8. Utilizing Supportive Gear: Shoes, Flooring, and Braces

Supportive gear can play a significant role in protecting your back while dancing.

8.1. What type of dance shoes are best for back support?

Choose shoes that provide:

Good arch support: To help maintain proper alignment.
Cushioning: To absorb impact.
A secure fit: To prevent slipping or sliding.
Proper support: Support is key, especially if you have a more difficult dance style.

8.2. How does the type of flooring affect back health in dance?

Dance floors should be:

Sprung: To absorb impact and reduce stress on your joints.
Smooth: To prevent slipping or tripping.
Clean: To prevent injuries from debris.

Avoid dancing on hard, unyielding surfaces like concrete.

8.3. Are back braces helpful for dancers?

Back braces can provide support and stability, but they should be used with caution.

Consult with a doctor: Before using a back brace, talk to your doctor or physical therapist.
Use sparingly: Don’t rely on a back brace as a substitute for proper technique and core strength.
Choose the right type: Different types of braces provide different levels of support.

9. Nutrition and Hydration: Fueling Your Body for Dance

Proper nutrition and hydration are essential for maintaining healthy muscles, bones, and joints.

9.1. What nutrients are important for back health in dancers?

Focus on these nutrients:

Calcium: For strong bones.
Vitamin D: To help your body absorb calcium.
Protein: For muscle repair and growth.
Omega-3 fatty acids: To reduce inflammation.
Vitamin C: This vitamin can help with the inflammation if you are experiencing back pain.
Magnesium: This helps with muscle health that is important for support.
Vitamin K: Helps with the regulation of calcium that supports the bones.
Antioxidants: Can help promote healthy cells which in return can help your over all health.

9.2. How does dehydration affect back health?

Dehydration can lead to:

Muscle cramps: Which can strain your back.
Decreased joint lubrication: Increasing the risk of injury.
Reduced disc height: Compressing your spine.

Drink plenty of water throughout the day, especially before, during, and after dancing.

9.3. What are some good pre- and post-dance meal and snack ideas?

Here are some healthy options:

Pre-dance: Oatmeal with fruit and nuts, whole-wheat toast with avocado, or a smoothie with protein powder.
Post-dance: Grilled chicken with vegetables, quinoa with black beans and salsa, or Greek yogurt with berries.

10. The Mental Game: Mindfulness and Stress Management

Stress and mental tension can contribute to muscle tightness and back pain. Practicing mindfulness and stress management techniques can help you relax your muscles and reduce your risk of injury.

10.1. How does stress affect back pain?

Stress can cause:

Muscle tension: Leading to stiffness and pain.
Poor posture: Increasing strain on your spine.
Decreased pain tolerance: Making you more sensitive to pain.

10.2. What mindfulness techniques can help dancers manage stress and back pain?

Try these techniques:

Meditation: Focusing on your breath or a specific object to calm your mind.
Deep breathing exercises: Slow, deep breaths to relax your muscles.
Yoga: Combining physical postures with breathing and meditation.
Progressive muscle relaxation: Tensing and releasing different muscle groups to reduce tension.
Visualization: Visualizing a peaceful scene to calm your mind and relax your body.

10.3. How can I cultivate a positive mindset to support my back health?

Focus on:

Positive self-talk: Encouraging yourself and focusing on your strengths.
Gratitude: Appreciating the things you can do.
Setting realistic goals: Avoiding overexertion.
Celebrating your successes: Acknowledging your progress and accomplishments.

By following these tips, you can protect your back and enjoy the many benefits of dance for years to come. Remember to listen to your body, seek professional guidance when needed, and prioritize your health and well-being.

To explore more dance resources, classes, and a supportive community, visit ten-dance.com today!

FAQ: Is Dancing Bad For Your Back?

1. Is dancing bad for your back in general?

No, dancing is not inherently bad for your back. In fact, it can be a great way to improve your posture, core strength, and overall fitness. However, like any physical activity, it carries risks if you don’t take proper precautions.

2. What types of dance are most dangerous for the back?

Dance styles with extreme back extensions, twisting motions, and high-impact landings, such as ballet, contemporary, hip-hop, salsa, and swing, tend to carry a higher risk of back injury.

3. How can I protect my back while dancing?

Protect your back by building core strength and flexibility, perfecting your technique, warming up and cooling down properly, progressing gradually, listening to your body, choosing the right class and teacher, modifying dance moves as needed, and utilizing supportive gear.

4. What are the best exercises to strengthen my core for dancing?

Effective core-strengthening exercises for dancers include planks, bird dogs, Russian twists, Pilates hundreds, and dead bugs.

5. What stretches can help improve my back flexibility for dancing?

Beneficial stretches for dancers’ backs include hamstring stretches, hip flexor stretches, cat-cow stretches, child’s pose, and spinal twists.

6. What should I look for in a dance teacher to ensure my safety?

Look for an experienced teacher with a focus on technique, a small class size, and a safe environment. Don’t hesitate to communicate your concerns about back pain to your teacher.

7. What are the early warning signs of a potential back problem?

Be aware of persistent pain, sharp pain, numbness or tingling, muscle weakness, and limited range of motion.

8. What should I do if I experience back pain while dancing?

Stop dancing, rest, apply ice, use compression, elevate your legs, and take over-the-counter pain relievers.

9. When should I see a doctor or physical therapist for back pain?

See a doctor or physical therapist if your pain is severe or doesn’t improve after a few days of rest, or if you experience numbness, tingling, or weakness in your legs or feet.

10. Can supportive gear help protect my back while dancing?

Yes, supportive gear such as shoes with good arch support and cushioning, sprung dance floors, and back braces (used with caution and under medical supervision) can help protect your back.

For more information and resources on dance, including classes, workshops, and community events, visit ten-dance.com. Our address is 60 Lincoln Center Plaza, New York, NY 10023, United States, and you can reach us at +1 (212) 769-7000.