Whether you dance salsa, ballet, contemporary, hip hop or Zumba, your back moves in all directions, bending, arching, twisting and turning. When it has started aching, some moves may suddenly feel uncomfortable. Adapting your moves for a while can help you keep dancing while your back settles.

Why dancing can affect your back

Dancing often asks your back to move through a big range, quickly and repeatedly. Backbends, deep twists, jumps and floor work can all load a sore back. Lifting a partner, or being lifted, adds load too.

When your back is sore, these moves can bring on discomfort. That does not mean you are doing harm. It is a sign to adapt your moves for a while, rather than stopping altogether.

Moves to adapt for now

Some moves are more likely to bother a sore back. Some ideas for adapting them:

• Backbends and arches. Make them smaller, or keep your back more upright.
• Deep twists. Keep the twist small, or turn your whole body rather than twisting through your back.
• Jumps and leaps. Make them smaller, or march or step instead.
• Floor work. Keep it gentle, and roll onto your side to get up and down.
• Lifts. Leave these out for now, whether you are lifting or being lifted.
• Deep pliés or bends. Keep the range smaller.

Moves that often feel comfortable

Many dance moves can carry on with a sore back:

• Footwork, stepping and travelling moves.
• Arm work and upper body styling.
• Moves with smaller ranges of hip and trunk movement.
• Gentle swaying and rhythmic moves.

Notice which moves feel comfortable and which bring on pain, and adapt accordingly.

Partner dances

In partner dances, like salsa or ballroom, holding a frame and being led can involve a lot of twisting and leaning. You could ask your partner to keep turns and dips small, and step out of dips or drops for now. Supportive dance shoes, and a sprung floor where possible, can ease the jarring from jumps too.

Talking to your teacher

If you go to a class, letting your teacher know your back is sore means they can suggest adaptations. Many teachers are happy to offer alternatives, and you can always mark the movement, doing a smaller version, rather than the full move.

Warming up

A thorough warm-up helps your back feel more ready to dance. Something to try:

• March or step gently on the spot for a few minutes.
• Slowly turn your upper body to each side.
• Place your hands on your lower back and gently lean back a little way.
• Gentle hip circles.

If you would like a guided stretch, VIDA has short videos you can follow at your own pace.

Adjusting your sessions

While your back settles, some changes to your dancing may help:

• Choose shorter or gentler classes, like beginner or technique classes.
• Take breaks during longer sessions.
• Dance at a slightly lower intensity.
• Avoid back-to-back classes for a while.

Cooling down

A gentle cool-down after dancing helps your back settle. Lying on your back with your knees bent and gently rocking them from side to side, or resting in child’s pose, can ease stiffness.

Reading how your back responds

A mild ache during or after dancing that settles within an hour or so is usually fine. If your back is sorer the next morning, ease back a little next time.

Building strength

Strong back, hip and trunk muscles help your back cope with dancing. Something to try two or three times a week:

• Bridges. Lie on your back with your knees bent, lift your hips, then lower slowly.
• Back lifts. Lie on your front on the floor, gently lift your head and chest a little way, then lower.
• Lunges. Step back into a lunge, going as deep as feels comfortable.

If you would like to follow along, VIDA has short videos of bridges, back lifts and lunges you can use at your own pace.

Building back up

As your back settles, you can gradually bring back the moves you adapted, starting with smaller versions. Your VIDA pain check-in is a good way to keep track of how your back responds.

What to take away

• Dancing asks your back to move in all directions.
• Make backbends, twists and jumps smaller for now.
• Leave out lifts while your back settles.
• Let your teacher know and mark moves that feel uncomfortable.
• Warm up well and build strength alongside your dancing.

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