Pickleball, Golf, and Back Pain?
It starts off innocent enough…
The weather finally warms up, you dust off the clubs, grab a paddle, or meet some friends for a quick match. You tell yourself, “I’ll just take it easy.”
But then you’re moving, competing, reaching, twisting - and before you know it, you’re going harder than you have in months.
Later that day (or the next morning), your body reminds you:
tight back, sore hips, maybe even a sharp tweak that wasn’t there before.
We see this every spring.
Rotational sports like pickleball, golf, and tennis are great for staying active… but they demand a lot from your spine and hips - especially if your body hasn’t been moving that way all winter.
If your mobility isn’t there, your body will find a way to compensate and that’s where injuries start to creep in.
Before you play, try this:
Torso rotations: Stand tall with your feet shoulder-width apart and gently rotate your upper body side to side. Keep your hips mostly stable and let the movement come from your mid-back. Move slowly and controlled - don’t force it. Aim for 10 reps each direction to wake up your rotational movement.
Hip opener: Step into a wide stance and shift your weight side to side, bending one knee while keeping the other leg straight. You should feel a stretch through your inner thigh and hips. Stay upright through your chest and move smoothly. Do 8-10 reps on each side to loosen up the hips before activity.
After-play stretch: Sit tall and cross one leg over the other, then gently twist toward the top knee. Keep your spine long and breathe into the stretch. Hold each side for 20-30 seconds to help your spine unwind after all that rotation.
Pain after activity isn’t something to push through - it’s something to address early.
And if you’ve already been dealing with aches, or you haven’t been able to play your favorite sport the way you want to, now is the time to take care of it. Don’t wait until it sidelines you completely.
Take care of your body now so you can enjoy the rest of the season - not sit it out.
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