Save Your Spine: How Pickleball Players Can Prevent Back Pain
“You are as old as your spine." - Chinese proverb.
The quick twists, low squats, awkward lunges, and repetitive movements can do a number on your spine if you're not paying attention. The good news? A few smart habits can go a long way toward keeping your spine young—and you on the court.
Here’s how to stay strong, flexible, and pain-free.
1. Warm Up Like You Mean It
Before you do your pregame 3 minutes of dinking and 2 minutes of driving, spend 5–10 minutes doing a dynamic warm-up focused on mobility and activation. Think arm circles, walking lunges, torso twists, and light jumping jacks. Then add a few slow air squats and hip hinges to wake up your glutes and hamstrings. Your spine will thank you.
2. Strengthen Your Core (But No Crunches)
A strong core is key to protecting your lower back. But it’s not just about your abs—it’s your entire trunk: obliques, glutes, deep stabilizers, and lower back muscles. Planks, bird dogs, glute bridges, and dead bugs are your new best friends. Done consistently, these moves help you rotate, twist, and reach without straining your spine every time you go for that sharp angled return you weren’t expecting.
3. Stretch the Tight Stuff
Tight hips, hamstrings, and calves put extra stress on your lower back. Post-play, spend a few minutes stretching the front and back of your legs, your hips, and your lower back. A gentle forward fold, couch stretch, and a figure-four stretch can help release tension before it turns into soreness. Yoga once or twice a week? Even better.
4. Listen to the Early Warnings
That tightness in your lower back? The slight tweak after a lunge? It’s a whisper—don’t wait for it to start shouting. Take breaks. Rest a day if you need to. Use heat, cold, or massage. And if something feels off, skip the extra game. One less match today is better than sitting out for two weeks.
Bottom Line: Play Smart, Not Hurt
Pickleball should energize you—not leave you wincing every time you reach for the shampoo. With a little prep, the right strength and mobility work, and a willingness to respect your body’s limits, you can keep your back healthy and your paddle in motion. Because the only thing worse than missing a shot… is missing the whole weekend.
