Support Your Back With a Good Warm Up
Stretching and warming up just as soon as the ballet slippers go on is highly important in preventing back injuries in ballet. This isn't too difficult, as the warming up, stretching and barre work is a part of every ballet class and practice. The back muscles work hard in ballet, so the warm up portion of a class can't be skipped.
A Strong Core Will Help Support the Back
Ballet training develops and tones the muscles of the body. More advanced ballet students need to work hard to keep the muscles of the body's core developed and strong. A strong core helps prevent back injuries in ballet as the core supports the back while doing movements that apply pressure to the lower spine or that involve extreme arching of the back.
Concentrate to Prevent Ballet Back Injuries
Learn to do all ballet movements technically correct. Ballet students are training to follow through with all movements with the alignment of the body, core and back in consideration. Concentrate as you practice the ballet and perform the dance sequences. Think through a dance sequence while doing it, as not paying attention or not concentrating while doing ballet, can lead to a variety of back injuries.
Overdoing it Will Overdo Your Back
Be aware of how long and the intensity of the practice is. A 2- or 3-hour practice is normal. All day rehearsals that include doing repetitive ballet movements that cause the back to arch, bend, flex or twist can lead to back injuries. Get enough rest before dancing, eat healthy, drink lots of water to stay well hydrated and take breaks often to give your back and muscles a chance to rest.
Listen When Your Body Talks
A ballet dancer should be in tune with their body to understand its limitations. Listen to your body when it signals there's a problem. A muscle spasm in the lower back signals a problem. Take a few days to allow your body to rest and recuperate. Wear support braces or corsets for the core and back area. These give much needed support that helps support the back and core to avoid a serious back injury. If the pain is still there, see your doctor.
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