Pickleball and Low Back Pain: Staying Strong on the Court
Pickleball has quickly become one of the fastest-growing sports in Canada, attracting players of all ages with its fun, social, and accessible nature. But like any activity that involves repetitive motions and quick changes of direction, pickleball can take a toll on the body, particularly the lower back. Low back pain and flare-ups are common among pickleball players due to the repetitive rotation of the spine, quick side-to-side movements, and frequent bending to pick up balls. The good news? With the right strategies, you can prevent injuries, strengthen your core, and keep enjoying the game you love.
Why Pickleball Can Trigger Low Back Pain
Unlike walking or cycling, pickleball requires sudden bursts of movement, quick pivots, and frequent spinal rotation to reach for shots. Over time, these repetitive motions can strain the muscles, ligaments, and joints of the lower back.
Another overlooked cause of back discomfort is the repetitive bending over to pick up balls during play. While it seems harmless, the constant flexion of the spine without proper mechanics can contribute to flare-ups, especially if players already have underlying conditions such as disc degeneration, arthritis, or a history of back injuries.
Prevention: The Key to Staying on the Court
The best approach to low back pain is prevention. Incorporating a few habits into your routine can reduce strain on your spine and keep your back resilient:
Warm Up Properly:
Gentle dynamic stretches like hip circles, trunk rotations, and walking lunges help prepare the spine and hips for the quick movements of the game.
Hip Hinge:
When reaching for the ball or bending down, hinge at your hips rather than rounding your back. This distributes the body weight more evenly and reduces spinal stress.
Strengthen Your Core:
A strong core provides stability and support for your lower back. Exercises like planks, bridges, and bird-dogs are excellent for pickleball players.
Choose the Right Shoes:
Supportive sneakers designed for court sports provide cushioning and stability, minimizing impact on your joints and spine. Pairing them with custom foot orthotics can further support proper alignment and reduce unnecessary strain.
Chiropractic Care and Rehabilitation
At CURAVITA Health Group, many pickleball players turn to chiropractic care when low back pain threatens to keep them off the court. Chiropractic adjustments can restore proper motion in the spine and joints, reduce inflammation, and improve overall mobility.
In addition, rehabilitative exercises prescribed by chiropractors and physiotherapists help address underlying weaknesses and imbalances, ensuring that your spine and hips are functioning optimally. Massage therapy can also complement care by relieving muscle tension from repetitive play.
Together, this collaborative approach helps not only relieve current pain but also prevent recurring flare-ups.
Keep Your Back in the Game
Pickleball is a fantastic way to stay active, social, and healthy—but don’t let low back pain stop you from enjoying it. With proper biomechanics, supportive footwear, custom orthotics, core strengthening, and a proactive approach to prevention, you can keep playing safely and confidently.
At CURAVITA Health Group, our team of chiropractors, physiotherapists, and massage therapists is here to help you move better, recover faster, and stay on the court.
