Last Saturday morning, I watched Linda walk onto the court like she always does—sun visor on, paddle in hand, ready to run the show. She’s 66, moves like she’s 46, and brings muffins for everyone after her Friday morning matches. But that day, her gait was just a little off. She winced as she bent down to pick up a ball.

“Just a tweak,” she said when I asked. “Happens every few months. Nothing major.”

Except by the next Tuesday, Linda could barely get out of bed. That “tweak” had turned into full-blown low back pain that radiated into her hip. She skipped pickleball for the first time in two years—and if you know Linda, you know how big of a deal that is.

Here’s the truth: Linda’s story isn’t rare. Low back pain is one of the most common issues I see in pickleballers, especially players over 50. And it doesn’t usually happen from a single, dramatic moment. It sneaks up on you—small compensations, tight hips, poor core control, and a few decades of sitting too much.

Let’s break this down.

What’s Really Going On with Pickleball Low Back Pain?

Most of the pickleballers I treat aren’t doing wild diving shots or high-speed sprints. They’re just playing the game they love. But that’s the trap—it feels low impact. It feels safe. And while it is generally safer than higher-speed sports, it still involves quick rotations, forward postures, lunges, and deceleration—all things that, without proper prep, can wear on the lumbar spine.

Most back pain in pickleballers stems from three things:

1. Tight Hips & Hamstrings – If your hips can’t rotate or extend, your low back ends up doing the extra work.

2. Lack of Core Stability – I don’t mean planks. I mean your deep core stabilizers like the transverse abdominis and multifidus. When these guys are sleeping, your back pays the price.

3. Poor Movement Patterns – Bending from the spine instead of the hips, stepping instead of pivoting, or returning serves with stiff knees and a rigid back.

Linda’s Wake-Up Call

When Linda came to see me, we walked through her movement habits, daily routines, and even her shoe choices. (Spoiler: Old sneakers with no support.) She realized that her body wasn’t failing her—it was trying to talk to her. That “tweak” had been sending messages for years. She just didn’t know how to listen.

We didn’t just do massage and stretches. We built a plan:

• Hip openers and glute activation to shift the load off her back.

• Gentle spinal decompression and breathing techniques to reduce pressure.

• Core retraining using movement, not machines—because you don’t need a six-pack to have a strong back, you need control.

• And most importantly, we coached her on how to move well while playing. Because that’s the goal—play more, hurt less.

Prevention > Recovery

Here’s the part I need you to hear loud and clear: Don’t wait for the tweak.
If your low back is getting cranky after matches, or stiff when you get out of the car—don’t brush it off. Those are the early signs that something is off.

Want to stay on the court without flaring up your back? Here’s your game plan:

• Do a dynamic warmup before you play. (Skipping this is like showing up to a potluck with nothing but napkins.)

• Build hip mobility and glute strength. This takes 5 minutes a day, and pays off like compound interest.

• Train your balance and rotation. These are the secret sauce for smooth movement and injury prevention.

• Recover well. Hydrate, sleep, and use a foam roller or massage gun after long sessions.

Linda’s Comeback

Two months later, Linda is back. Not just playing, but playing better. She moves smoother, recovers faster, and even added a little jump to her serve.

But the coolest part? She’s now the one bringing new players through a few warmup moves before every match.

Because that’s what this is about. Not just pain relief. But performance. Longevity. And staying in the game with the people you love.

If your back’s been barking lately, or you’re worried it might, let’s not wait for the next tweak. I’ve got workshops, digital courses, and 1-on-1 consults to help you move better and feel stronger—on and off the court.

Click here to learn more or book your personalized movement screen.
Your low back deserves better. And so do you.