Tennis is one of the most popular sports in the world. It develops endurance, reaction, coordination, and strengthens the entire body. However, many people notice that their back starts to hurt after a training session or competition. Sometimes the pain is felt in the lower back, sometimes between the shoulder blades, or even throughout the back.
Why does this happen? And is it normal? In this article, we will discuss the most common reasons why your back might hurt after tennis, and what you can do to prevent it.
Sudden and Repetitive Movements
Tennis is a sport full of sudden movements: fast sprints, changes of direction, overhead shots, and body rotation. All these movements put a heavy strain on the back muscles and spine.
The lower back, in particular, experiences a significant load, as it is involved in almost every shot. When serving or hitting a powerful forehand, the spine rotates and bends, causing the muscles to work intensely.
If the body is not accustomed to such a load, muscle pain may occur after playing.
Weak Deep Back and Abdominal Muscles
One of the most common causes of back pain is weak stabilizing muscles. In tennis, the following are very important:
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deep abdominal muscles
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lower back muscles
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gluteal muscles
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pelvic stabilizers
If these muscles are weak, the back takes on a greater load. This can lead to pain or a feeling of tension after training.
Therefore, many coaches recommend that tennis players perform additional core strengthening exercises.
Incorrect Stroke Technique
Incorrect technique is another common reason for back pain after playing tennis.
For example:
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excessive back arching during a serve
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strokes performed only with the arm, without body rotation
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improper posture during the stroke
When the technique is incorrect, the spine is subjected to a greater load than it should be. Over time, this can lead not only to pain but also to more serious problems.
Insufficient Warm-up
Many people skip or perform a very short warm-up before playing. This increases the risk of injuries and muscle pain.
A proper warm-up should:
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activate back and abdominal muscles
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improve range of motion
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prepare the body for sudden movements
Without a warm-up, muscles become stiffer, which can lead to pain or stiffness after playing.
Excessive Load
Sometimes back pain simply arises from excessive physical exertion.
This most often happens when:
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people who haven't played for a long time suddenly start training intensely
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playing for several hours without a break
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the training load is increased too quickly
In such cases, muscles become fatigued, and the so-called delayed onset muscle soreness (DOMS) can occur the next day.
Poor Mobility and Flexibility
In tennis, spinal, hip, and shoulder mobility is very important. If these body parts have limited movement, the back must compensate for the missing motion.
For example:
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limited hip mobility
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tight hamstrings
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stiff chest muscles
All of this can cause additional pressure on the back.
When to Worry?
Mild back soreness after a workout is usually normal and goes away within a few days. However, it is worth consulting a specialist if:
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the pain is very severe
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it doesn't go away for more than a week
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you feel numbness or weakness in your legs
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the pain radiates into your leg
Such symptoms may indicate more serious spinal problems.
How to Reduce the Risk of Back Pain?
To reduce the likelihood of back pain after tennis, it is worth following a few simple principles:
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Always warm up before playing.
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Strengthen your core and back stabilizing muscles.
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Pay attention to stretching exercises after training.
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Learn proper stroke technique.
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Increase the load gradually.