Is Pickleball Bad for Your Back? (Helpful Tips)

Pickleball is becoming a popular sport across the United States, but does playing it have any negative impacts on your back? In this blog post, we’ll explore some helpful tips to protect your back while playing pickleball. Keep reading to learn more!

Is Pickleball Bad for Your Back?

The quick answer is no, pickleball is not bad for your back. However, like any sport or physical activity, there is always the potential for injury. The most common injuries in pickleball are strains and sprains, but these can typically be avoided with proper warm-up and stretching before playing.

One of the main reasons that pickleball is not bad for your back is that it is a low-impact sport. Unlike sports like basketball or football, there is very little contact involved in pickleball. Additionally, since the court is smaller than a tennis court, players are not running long distances, which can put a strain on the back.

Another reason that pickleball is not bad for your back is that it is a relatively gentle sport. The balls are soft, and the paddles are lightweight, so there is not a lot of force involved in the game. This means that there is less risk of back injury from playing pickleball than from other sports.

Of course, as with any sport or physical activity, there is always the potential for injury. The best way to avoid injury is to warm up properly and stretch before playing. Additionally, it is important to use proper form when playing pickleball. If you start to feel pain in your back, stop playing and rest until the pain goes away.

Is Pickleball Hard on the Body?

No, pickleball is not hard on the body. Many people find pickleball to be a gentle and fun way to get some exercise. As we mentioned before, the balls are soft and the paddles are lightweight, so there is not a lot of force involved in the game.

Additionally, the court is smaller than a tennis court, so you don’t have to do as much running. And because pickleball is a relatively low-intensity sport, you’re less likely to sustain injuries like muscle strains or joint sprains.

So if you’re looking for a low-impact activity that’s easy on your body, pickleball is worth considering.

How to Play Pickleball Without Hurting Your Back?

That said, there are a few things you can do to help protect your back while playing pickleball:

Wear supportive shoes:

This will help reduce the risk of ankle and foot injuries, which can in turn put a strain on your back.

Warm-up before playing:

A good warm-up will help loosen your muscles and prepare your body for the game. It’s also a good idea to stretch your back muscles before playing.

Use proper form:

Using proper form when playing pickleball will help minimize the strain on your back. Make sure to keep your back straight and avoid twisting or turning your body unnecessarily.

Take breaks:

If you start to feel pain in your back, take a break. It’s important to rest your body and give your back time to recover.

If you follow these tips, you’ll be on your way to playing pickleball without hurting your back. Just remember to listen to your body and take breaks when needed.

Exercises You Can Do to Prevent Back Pain from Pickleball

In addition to following the tips above, there are also some specific exercises you can do to help prevent back pain from pickleball. These exercises will help strengthen your back muscles and improve your flexibility.

One exercise you can do is the Superman. To do this exercise, lie flat on your stomach with your arms extended in front of you. Then, raise your arms and legs off the ground and hold for 10 seconds. Repeat this 10 times.

Another exercise you can do is the bird dog. To do this exercise, start on your hands and knees. Then, extend one arm in front of you and the opposite leg behind you. Hold for 10 seconds and then repeat with the other arm and leg. Do 10 repetitions on each side.

Finally, you can try the cat-cow stretch. To do this stretch, start on your hands and knees in a tabletop position. Then, arch your back and tilt your head up to the ceiling (this is the cow part). Reverse the motion and round your back and tuck your chin to your chest (this is the cat part). Repeat 10 times.

Doing these exercises regularly will help prevent back pain from pickleball. However, if you do start to experience back pain, be sure to stop playing and rest until the pain goes away.

The Best Way to Stretch Before Playing Pickleball

One of the best ways to prevent injuries while playing pickleball is to stretch before playing. A good stretching routine will help loosen your muscles and prepare your body for the game.

Here are a few stretches you can do before playing pickleball:

The hamstring stretch: To do this stretch, sit on the ground with your legs straight in front of you. Then, reach forward and try to touch your toes. Hold the stretch for 30 seconds.

The calf stretch: To do this stretch, stand with your feet together and your hands on a wall or chair for support. Then, place one foot behind the other and bend your front knee. You should feel a stretch in your calf muscle. Hold the stretch for 30 seconds and then switch legs.

The shoulder stretch: To do this stretch, stand with your arms at your sides. Then, raise one arm overhead and try to touch your back with your hand. Hold the stretch for 30 seconds and then switch arms.

Doing these stretches before playing pickleball will help prevent injuries. However, if you do start to feel pain during the game, be sure to stop playing and rest until the pain goes away.

Things to Avoid Doing If You Want to Keep Your Back Healthy While Playing Pickleball

In addition to stretching and using proper form, there are also some things you should avoid doing if you want to keep your back healthy while playing pickleball. Here are a few things to avoid:

Don’t play when you’re tired: Playing pickleball when you’re tired can lead to injuries. If you start to feel tired, take a break and rest.

Don’t play with an injured back: If you have an injured back, don’t play pickleball. Doing so could make the injury worse.

Don’t lift heavy objects: Lifting heavy objects can strain your back muscles. If you need to lift something heavy, be sure to use proper form and lift with your legs, not your back.

Following these tips will help you avoid injuries while playing pickleball. However, if you do start to feel pain during the game, be sure to stop playing and rest until the pain goes away.