Prevent back pain while playing pickleball

Is your back pain from serving or hitting overhead actually a core problem in disguise? Most players are overusing the wrong muscles without even realizing it.

🔬 THE KEY PRINCIPLE
Low back pain during sports often occurs because individuals underuse their core muscles and overuse their back extensor muscles to generate power or hit overhead. Arching the back and pinning the chest up pinches the spine, which can cause pain on one or both sides. The fix is engaging the core to maintain a neutral spine — keeping the core pulled in helps maintain spine length and prevents overstraining the back muscles.

🦵 WHO THIS IS FOR
✅ Racquet and paddle sport players dealing with low back pain
✅ Anyone who hits overhead and feels strain on one or both sides of the back
✅ Players relying on their back instead of their core for power
✅ Athletes wanting to move and hit without pinching the spine

✅ YOU SHOULD FEEL
In the Squat Exercise, push the hips backward rather than bending the knees forward, letting the chest naturally lower to stay neutral instead of staying pinned up; when rising, pull the lower abdominals and pubic bone up toward the belly button. In the Kneeling Cable/Band Exercise, kneel with resistance on the side of the kneeling leg and pull across the body while drawing the core backward — focus on pulling the pubic bone toward the belly button and the rib cage toward the spine to prevent the back from arching during a forehand, backhand, or overhead hit. The goal is learning to physically feel the core engaging and the spine lengthening. Not seeing improvement? Consult a physical therapist for a personalized program.

This week’s video is: Lower Back Pain After Pickleball? A Physical Therapist Explains the Cause

Here’s what you’ll learn:

🧠 Why do you have back pain while playing overhead sports (pickleball, tennis, volleyball)

💪 What is the best posture to reduce back pain while playing pickleball/tennis/volleyball

🏃Exercises to help you engage your core better while playing tennis/pickleball

📺 Watch it here: