Tennis and Back Pain – Preventative Measures

Tennis might be a leisurely sport for some people and a profession for others. A lot of movement of the wrist, back and legs are required in tennis. Sports injuries of wrist and back are common in tennis. If you already have back pain, the pain would get worse.

How the Pain Builds Up While Playing Tennis?

Lower back pain is due to many causes, in tennis. Some of these include abnormalities, improper posture, weak muscles, overuse, imbalance and muscle dysfunction.

  • When players are making front shots and backhand shots, trunk rotation is required in it. This could possibly twist the spine.
  • When making service in tennis, the lower back is extended and this causes compression of lumbar discs. Due to this, the lower back gets stressed.
  • In tennis, the joints present in lumbar discs and spine are stressed. During some movements, muscles, and ligaments around the spine also come under stress.
  • There are a lot of lateral movements involved and stop motions involved in tennis and this damages the back muscles because back muscles support these movements.

How It Feels When the Pain Triggers

If you have a muscle injury on the tennis court, you will feel it immediately. Pain due to tennis comes with sharp and persistent pain the back. Sometimes, the pain is on one side while in other cases, it is on both sides. As you move, the pain will get worse. Prolonged movement or sitting can also worsen this pain. After some time, the pain could travel to the buttocks and thighs too.

Tips to Prevent Back Pain from Tennis?

To choose the racquet for tennis, get in touch with a professional. A professional would help you in finding the right equipment. When you play with a flexible racquet, more trunk rotation is needed and this causes stress. This is why you should invest in a stiff tennis racquet so that there is less stress on your back. Racquet size also matters, according to the hand size. Using a bigger or smaller racquet puts stress on the elbows, which travels to the back.

We also recommend you to use the Backrack™ spinal care device so you can treat and prevent all types of back pain at home. Please visit our home page to learn more about the Backrack™ technology.

Another way to save your spine from injury is by playing on a softer surface such as a clay court. In most tennis courts, they have Har-Tru, which is a sand-like surface. The balls move slower on this court and players do not have to make any sudden movements. Before playing tennis, make sure you warm-up. Perform stretching exercises so that there are lesser chances of your muscles coming under strain.

  • There is more back arch in a kick serve and that could leave to back pain. Instead of using this, go for slice serve.
  • In this serve, the racquet hits the ball from side and not from above. This keeps your spine straight and reduces the chance of injury.
  • Learn the proper form from a professional. If you bend the knees properly, you will not suffer from back pain.

Playing in proper form will help in reducing the chance of back injury, tension, stress, and muscle or ligament pulling.

Author: Spinal Backrack