Your lower back has started aching, and serving, reaching for wide balls or stopping suddenly now come with a twinge. Tennis asks your back to twist, arch and absorb quick changes of direction, often all in one point. Most people with back pain can keep playing with a few changes to how they serve, move and pace their matches.

Why tennis can affect your lower back

The serve asks your back to arch as you reach up, then flex and twist as you hit through the ball. Groundstrokes involve a powerful turn through your trunk, often while you are moving. Sudden stops, lunges and bending for low balls add more load.

When you play more than usual, add serving practice or come back after a break, the load can rise faster than your back can adapt. In most cases, the back is irritated rather than damaged. Research on recent back pain has found that people who kept up their normal activities, as far as they could, tended to recover more quickly than those who rested in bed.

Adapting your serve

The serve is often the shot that bothers a sore back most. Some ideas:

• Serve at an easier pace, focusing on placement rather than power.
• Toss the ball slightly further in front, so you arch back less.
• Try a slice serve rather than a kick serve, which arches the back more.
• Use your legs to drive upwards, so your back does less of the work.
• Cut down on serving practice for now.

Easing back with groundstrokes

Groundstrokes are often easier on a sore back than serves. Some ideas:

• Turn your hips and shoulders together, rather than twisting through your lower back.
• Take an extra small step to get your feet in position, rather than reaching.
• Bend your knees for low balls, rather than bending from your back.
• Rally from the baseline at a steady pace before adding volleys and smashes.

Sudden stops and movement

Some ideas for moving around the court:

• Use small adjustment steps to slow down, rather than stopping sharply.
• Let very wide or short balls go in practice for now.
• Wear court shoes with good grip and cushioning.

Managing match load

Some ideas for pacing your tennis:

• Choose doubles over singles, which means fewer serves and less court to cover.
• Play shorter sessions, or fewer sets.
• Leave a day between matches if your back is slow to settle.
• Keep moving between points and at changeovers, rather than sitting still for long.

Reading how your back responds

A mild ache during or after tennis that settles within an hour or so is usually fine. If your back is sorer the next morning, play less next time.

Warming up

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

• Jog gently, including side steps.
• Hold your racket across your shoulders and gently turn to each side.
• Place your hands on your lower back and gently lean back a little way.
• Mini-tennis at the service line, then a few easy serves before building up.

Building trunk and hip strength

Strong trunk and hip muscles help your back cope with the turn and arch of tennis. Something to try two or three times a week:

• Bridges. Lie on your back with your knees bent, lift your hips, then lower slowly.
• 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.

When to get it checked

You should get it checked by a GP or physiotherapist if pain spreads down your leg with numbness, tingling or weakness. You should speak to a doctor straight away if you notice numbness around your bottom or genitals, or changes to how your bladder or bowel works.

Building back up

As your back settles, you can gradually bring back harder serves, singles and longer matches, one at a time. If your back pain has been around for a while, this usually happens over months rather than weeks. Your VIDA pain check-in is a good way to keep track of how your back responds.

What to take away

• Serving and sudden stops ask the most of a sore back.
• Serve at an easier pace and toss the ball further in front.
• Turn your hips and shoulders together on groundstrokes.
• Choose doubles and shorter sessions for now.
• Build trunk and hip strength alongside your tennis.

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