Back pain playing pickleball: why it gets loaded and what you can change
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Pickleball has a reputation as a friendly sport, and it is. But playing two hours straight with your torso leaning slightly forward, twisting, stopping and bending down for the ball tires the lower back more than you expect when you start.
This article is not medical advice and isn't going to tell you that anything cures anything. It's an explanation of where the load comes from and of what you can change yourself, almost all of it free.
Why the back gets loaded playing pickleball
It isn't a single movement. It's the sum of four things that repeat throughout the match.
1. The base position
To react fast you play with your knees bent and your weight forward. It's the correct position, but holding it for a long time, tired and without warming up, makes the lower back work more than its share.
2. Low balls at the kitchen
A ball that arrives at ground level can be played two ways: dropping with your knees or bending at the waist. The second is more comfortable in the moment and the one that tires you most in the long run. Especially in the last game, when you no longer feel like bending your legs.
3. The twists
The serve, the smash and changes of direction put rotation into the torso. Nothing unusual if the body is warm. More loaded if the match starts cold.
4. The bends to pick up the ball
It's the one nobody mentions, because it doesn't seem part of the game. But it happens on every point: the ball ends up on the ground and somebody has to go get it.
The math of the balls on the ground
Let's do a rough calculation. It's ours, not a measurement, and you can check it in your next match.
- Three games of doubles are about 90 exchanges.
- Almost every one ends with a ball on the ground.
- Even if your partner picks up half, that's about 45 bends for you.
Forty-five times, from standing to bent and back, with the paddle in your hand and between points. Each one weighs nothing. Together they do show.
That's why we said you bend down 50 times per match: it's not scientific data, it's an order of magnitude. Count them next time and tell us how many you get.
What you can change without spending money
- Warm up before going in. Eight minutes of hip, ankle and torso mobility change how you arrive at the last game. Here is a short routine.
- Go down with your knees and hips, not bending your back. It's slower at first. In a month it's your normal way of going for low balls.
- Pick up the ball without bending. There are techniques that cost nothing, like the paddle and foot, and others that do. We explain them in five ways to pick up the ball without bending down.
- Spread out the balls. If you play with a spare ball in your pocket, the point goes on and the balls are all picked up together in the break, not one by one.
- Look after your footwear. A shoe that doesn't support well makes you compensate with your back. See how to choose them and why feet hurt.
- Rest between games and don't chain three matches in a row in the first months.
And if you want to save yourself the bends
There are accessories designed so you don't bend down. We sell one, the SCOOP: a silicone piece that slips onto the end of the paddle handle. You lower the handle, press on the ball and lift.
We say it with its drawbacks, because it has them: it adds about 33 g (1.2 oz) at the end of the handle, so the paddle feels different, and it isn't for picking up many balls in a row from a basket. It's for point-to-point. You have the detail in this ball pickup tool guide.
When to talk to a professional
A bit of muscle tiredness the next day, especially when starting, is common. It's another matter if:
- the pain doesn't go away in several days or gets worse;
- it goes down the leg or gives you tingling;
- you notice a lack of strength;
- it began after a blow or a clear pull.
In any of those cases, talk to your doctor or a physiotherapist. Not to a shop, nor an article on the internet, nor your city's group.
The same with gear: what we sell is comfort and support sports equipment. They are not medical devices and don't treat anything.
Frequently asked questions
Is it normal for my back to hurt after playing pickleball?
Mild muscle tiredness, especially if you've been playing a short time or started without warming up, is common. If the pain is strong, lasts several days or worries you, talk to a professional.
How much warm-up do I need?
About eight minutes of hip, ankle, torso and wrist mobility is usually enough for a recreational match. If you have prior aches, a physiotherapist can give you a routine tailored to you.
Does picking up the ball with the paddle and foot help?
It avoids one bend per ball, and repeated, that's a lot. It takes practice and isn't equally easy on all surfaces. We explain it step by step here.
