Pickleball has gained popularity as a fun and social sport for people of all ages. However, like any physical activity, pickleball can sometimes lead to injuries, particularly in the lower back. As wonderful as this sport is, it is unfortunately among the leading causes for orthopedic injury across the country right now. At Trem Therapy Solutions, we specialized in pickleball players and treat them every day so that they can get back to playing without pain.
The low back pain associated with pickleball can come in many forms, ranging from mild tightness to severe lower back pain. It may present as dull or sharp lower back pain or even as lower back spasms. One of the most common complaints we hear is, “I feel good while I am playing, but when I get out of the car after driving home my lower back hurts” or “it hurts later that night.”
How about “I feel like I pulled my hamstring?” You got it- this is probably related to your back as well.
Do any of these sound like you? That is because these things are extremely common and very treatable with the right modalities. When it has become more advanced, it can radiate into the buttocks, hips, legs and feet. It can also advance, on more rare occasions, to the point where it creates numbness, tingling or severe weakness in the lower body. This is less common however, and all of these scenarios listed are still treatable.
In this blog post, we’ll explore why low back pain can occur in pickleball players and provide tips for prevention and management.
Why Pickleball Players Experience Low Back Pain:
- Repetitive Motion: Pickleball involves a lot of twisting, bending, and reaching, which can strain the muscles and ligaments in the lower back, leading to pain.This is the most prominent reason in why our players hurt so much. Two hours of being bent over!
- Poor Technique: Incorrect form, such as improper body positioning, can put added stress on the lower back.
- Overuse: Playing pickleball frequently without proper rest can lead to overuse injuries, including low back pain. Many of our players even play up to twice daily. We support playing your favorite sport as much as you like; you just need to be sure that your body is prepared to do so!
Tips for Prevention:
- Warm-Up: Before playing, it’s essential to warm up your muscles with dynamic stretches and light cardio to prepare them for activity. Often times people try to warm up, however the warm up they choose or have been given is ineffective.The key is getting the muscles warm and the heart rate up. Static stretching, such as bending forward to loosen your hamstrings doesn’t work!
- Stretching “the right way”: Unfortunately, society seems to want to tell everyone to “stretch.” Typically, this means bending forward toward the floor, doing cat-cows, or doing child’s pose stretching… More the exact same position you are about to put your body through for the next two hours. Forward stretching!! Try to break up the repetition by instead stretching “backwards” by doing things such as a cobra, or simply leaning backwards with your hands over your hips.
- Strengthen Your Muscles: A collection of the body’s “support muscles” can drastically reduce the risk of injury. This may surprise you, but strengthening the calf muscles is one of the most helpful things you can do! Incorporating rotator cuff and back (not stomach/”core”) muscle exercises can go a long, long way as well.
- Maintain Proper Form: Focus on your technique, especially your posture and body mechanics, to reduce strain on your lower back. Try to keep your chest upright and your knees bent. This will take a ton of stress off of your low back.
- Use the Right Equipment: Choose a paddle that is comfortable to hold and suits your playing style. Consider using proper footwear with good arch support to reduce stress on your back. You may want to consider playing with shoes that have an elevated heel if you tend to have foot or heel pain.
- Stay Hydrated: Proper hydration can help keep your muscles flexible and prevent cramping, which can contribute to low back pain.
When to Seek Medical Attention:
If your low back pain persists despite rest and home remedies, or if you experience numbness, tingling, or significant weakness in your legs, it’s really important to seek medical attention. A healthcare professional can diagnose the underlying cause of your pain and recommend appropriate treatment.
We treat dozens of pickleball players at Trem Therapy Solutions and understand exactly what to look for and how to approach these issues. Andy Trem, president of TTS is an avid pickleball player as well, so he understands what you go through. He also spent 5 years as Cleveland Clinic Akron General’s number one trusted spinal therapist, making low back pain his greatest area of expertise.
Conclusion:
While pickleball is a fun and engaging sport, it’s essential to take steps to prevent and manage low back pain. By incorporating proper warm-up, strengthening exercises, and maintaining good technique, you can enjoy pickleball while minimizing the risk of injury to your lower back. If you experience persistent pain, consult a healthcare professional for an accurate diagnosis and treatment plan.