Low back pain after pickleball or tennis often creeps in after the match, usually once you’re sitting with friends, recounting those amazing shots and memorable points. Although we may not feel the discomfort on the court, this post-play ache is a sign that the lower back has been working hard, especially if your movement and posture put added strain on it during play.

Why Does Low Back Pain Set In After Playing?

During a game, the habit of “reaching” or leaning over to return a ball can place significant strain on the lower back. When you reach forward, your lower back is the stabilizing force that keeps you from losing balance. It also engages side-to-side muscles for lateral movement, which increases the load on the lumbar spine. Repeated movements like this can leave your back feeling tight and achy afterward.

Engage the Right Muscles to Relieve the Lower Back

Instead of overloading the lower back, engage your core and legs more effectively:

1. Use Core Muscles: Large muscle groups, like the obliques and abdominals, are designed to handle some of the stress. When you reach or twist, work on engaging these muscles, which will reduce the demand on the lower back.
2. Stay Light on Your Feet: Moving with agility and speed helps reduce the need for overreaching. If you have achy joints or find quick movements challenging, gradually build up your movement range. Walk forward instead of just reaching, especially when playing in the kitchen area.
3. Bend Your Knees and Use Leg Power: Supporting your back by bending your knees allows you to engage the larger muscles in your legs. By lowering your stance, you can rely on leg power rather than bending at the waist, which helps protect the spine.

Practice Preventative Techniques

Here are some tips to keep your lower back strong and reduce post-game soreness:

• Warm Up: Take 5 minutes to get stabilizers engaging and blood flow to muscles. Focus on your abdominal and oblique muscles as they are larger and want to work when you play! 
• Core Strengthening: Engage in exercises off the court, like planks and side planks, which build the obliques and transverse abdominals that stabilize your spine.
• Think about your feet: Strengthen arches naturally.  Swim laps or just do kicks in the pool to strengthen tarsal muscles and stabilizers in the feet and ankles. Think about how you distribute weight on your feet and balance out your stance. Proper fitting shoes with proper arch and ankle support can make movement smoother and reduce stress on the back.

Bringing these habits into your play can support your lower back health and avoid downtime from lower back soreness. When you protect your spine with both posture and proactive muscle engagement, you will get more games with less pain.