There are many reasons why you should play pickleball, chief among them, allowing you to exercise by doing something fun and less strenuous than other sports. That said, pickleball, like many sports, can be a source of injury especially with repeated motions and poor technique.
Two of the more common pickleball injuries are lateral epicondylitis (tennis elbow) and lower-back pain. This article will focus on my nemesis: back pain. My lower back is the single most important factor in determining the quality and quantity of my pickleball play. Bring up the words “back pain” around other 50-and-over pickleball players and nearly everyone will agree it’s a significant issue.
Pickleball’s quick movements (especially lateral) and falls are blamed for the majority of injuries, but back pain is inherent in the game with solid fundamentals actually contributing to the problem. Let’s start with the ball. It is designed not to bounce very high, like a tennis ball. Good fundamentals, such as a strong ready position, require a player to “get low.” Another important fundamental is to move your eyes as close to the level of the ball as possible, again, another “get low” demand. Add in dinking battles, reaches into the kitchen, and bending over to pick up the ball 15-20 times per game and you have placed a huge toll on the main hinge between your upper and lower bodies.
If back pain is limiting your pickleball fun, here are six practical tips that work for me:
1. Stop bending over to pick up balls.
Do everything you can to reduce the number of times you bend at the waist. Use your paddle to scoop up rolling balls. You can also use your paddle to pin the ball to the outside of your foot and raise your leg to allow you to bring up the ball. If possible, have your club purchase short nets that have an opening at the bottom. These are designed to let a ball be rolled under the net after a side out, removing the need to pick up the ball and send it back to your opponents.
2. Do not forget to stretch and warm up before play.
Pickleball players are the least prepared athletes I have ever seen. All muscles need to be warmed up before play. Ideally, you should have a light sweat emerging before starting to play. Specifically, for my back, I do several stretches, long before I arrive at the courts. There are numerous variations of trunk twists.
My two favorites are “Single Leg Crossover” where you lie face up in the iron cross position and try to touch the right foot to the left hand without moving your hand. Return the leg and try to touch the left foot to the right hand. Slowing alternate legs for about 30 seconds. The other is called a “Helicopter” which is done by standing with both arms extended to shoulder height then twisting left and right at the waist causing one arm to swing to the front and one to the back, like a propeller, thus the name.
My physical therapist told me about a stretch called a “Seal” which he said was the best thing a person can do to counter being bent forward too much, as when driving a vehicle or playing pickleball. While lying prone, press your upper body up while keeping your hips on the floor. Relax, breath out, and hold for 10 seconds. Repeat five times or more. I highly recommend the use of a message gun and a foam roller placed in the small of the back as finishing touches.
3. Strengthen your back with exercise.
This is your long-term solution. A strong core, which includes the lower back, is essential for the demands of pickleball. Strong abdominal and oblique muscles support the back. Again, there are dozens of exercises to strengthen these areas.
I have benefited from doing “Supermans.” In the prone position, try to raise all four appendages off the ground and hold for a couple of seconds, as if you are flying. A less-stressful version of this can be done while being on all fours and raising the right arm and left leg together. Alternate raising the left arm and right leg for a set of 10.
4. Also strengthen your thighs.
Strong thighs allow you to “get low” without bending at the waist as much. Simple lunges work best. As this becomes easy, add weight by holding dumbbells or kettle weights during the lunge. Squats are another simple but effective routine. Just holding a chair position for 10 seconds, multiple times, will make those quads pop. Strength in the thighs will also help with your footwork and allow you to reach farther into the kitchen without falling in!
5. Start doing yoga.
This will help you accomplish the previous two tips. Yoga focuses on creative ways to strengthen the core and incorporates many stretches for the back. The Cat-Cow, Downward Dog, and Child’s Poses are all staples of any yoga program that will stretch and strengthen your back. Yoga can also help you improve mobility and flexibility which are important for pickleball players.
6. Pain relievers, in moderation, can help.
After playing, ice is your best friend. I keep a large gel pack in the freezer, ready to go. Ice will reduce inflammation and make you feel good right away. Anti-inflammatory drugs are helpful as well, but should not be used long term as they can damage the stomach. The most common nonsteroidal anti-inflammatory drugs are Ibuprofen (Advil or Motrin), Naproxen (Aleve or Naprosyn), or salicylates (Aspirin). I found a drug called Meloxicam to be most effective in treating my most severe back pain. It is not stronger than the over-the-counter drugs just mentioned but much easier on the stomach. Meloxicam does require a prescription.
There are many fatty foods that promote inflammation, but foods like salmon and tomatoes fight it, so diet does matter. I have found supplements like turmeric to be ineffective but there are many who believe in them. Finally, consider wearing a compression wrap around your waist. It will provide additional back support, keep muscles warm, and might even make you look a bit trimmer. They can be concealed under clothing.
I hope this helps you get you “back” on the court. Pickle on, my friends!
For more tips and strategies on pickleball, check out my book Winning Pickleball, available wherever you buy books.
David Satka is a USA Pickleball Ambassador and certified Professional Pickleball Registry (PPR) coach. An athlete all his life, David was a four-year starter on the Division I tennis team at Indiana State University. He began his instructing career at the World Class Tennis Camp in Baltimore and continued as a tennis teaching professional. David recently retired from a 25-year career as an educator and coach. He also founded the first outdoor pickleball courts in Altoona, PA. For more information, visit www.winningpickleballnow.com.
