Your lower back has started aching, and sprinting, twisting or striking the ball now come with a twinge. Football asks your back to turn, bend and absorb knocks, often all at once. Most recent back pain settles well, and a few changes to training and matches can help you stay involved while it does.

Why football can affect your lower back

Kicking the ball, especially long passes and shots, involves a powerful twist through your trunk while you balance on one leg. Sprinting, changing direction, jumping for headers and tackles add to the load. Playing on hard pitches, more games than usual or a return after a break can tip the balance.

In most cases, the back is irritated rather than damaged. Research on recent back pain has found that people who carried on with their normal activities, as far as they could, tended to recover more quickly than those who rested in bed.

Adjusting training for now

Some changes that can help while your back settles:

• Focus on passing, close control and technical drills, rather than shooting and long balls.
• Keep sprints shorter, and build up your speed gradually.
• Leave out heading drills and contact work for a week or two.
• Play small-sided games at a steady pace, rather than full matches.
• Take more breaks during longer sessions.

Kicking with less strain

When you do kick, a few changes can ease the load:

• Pass with the inside of your foot more, which needs less twist than striking with your laces.
• Shorten your run-up and follow-through.
• Hit the ball at three-quarter pace for now.
• Use both feet if you can, to share the load.

Match days

Some ideas for match days:

• Play part of the game, rather than the full match.
• Choose a position that needs less sprinting or fewer aerial challenges, if that is an option.
• Let your coach or teammates know your back is sore.
• Keep moving at half time, rather than sitting still.

If you play in goal

Diving, getting up quickly and long kicks from your hands all load a sore back. For now, you could practise handling and positioning, keep diving to low, short saves onto a soft surface, and let a defender take goal kicks.

Warming up

A thorough warm-up helps your back feel ready. Something to try:

• Jog gently for a few minutes.
• Walking lunges, turning your upper body towards the front leg.
• Leg swings forwards and backwards, and across your body.
• Short, gentle passes before longer kicks.

Cooling down

Sitting still in a cold changing room after a match can leave your back stiff. A short walk or gentle jog, then lying on your back with your knees bent and gently rocking them from side to side, can help.

Travelling to games

A long journey to an away game can leave your back stiff before kick-off. Getting out for a short walk on longer journeys, and carrying your kit in a rucksack across both shoulders, can help.

Reading how your back responds

A mild ache during or after football that settles within an hour or so is usually fine. If your back is sorer the next morning, do a little less next session.

Building strength

Strong back, hip and trunk muscles help your back cope with the twist and impact of football. Something to try two or three times a week:

• Bridges. Lie on your back with your knees bent, lift your hips, then lower slowly. Progress to single-leg bridges.
• Back lifts. Lie on your front on the floor, gently lift your head and chest a little way, then lower.
• Lunges. Step back into a lunge, going as deep as feels comfortable.
• Side planks on your knees, holding for 20 to 30 seconds.

If you would like to follow along, VIDA has short videos of bridges, back lifts and lunges you can use at your own pace.

Building back up

As your back settles, you can gradually bring back shooting, sprints, heading and full matches, one at a time. Your VIDA pain check-in is a good way to keep track of how your back responds.

What to take away

• Staying active usually helps recent back pain settle.
• Focus on passing and technical work for now, rather than shooting.
• Pass with the inside of your foot and hit at three-quarter pace.
• Play part of a match and keep moving at half time.
• Build back, hip and trunk strength alongside.

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