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Build Skills to Lower Your Risk
Content provided byProfessional Team PhysiciansThe twisting and turning movements of tennis can lead to soreness in the lower back, or sacroiliac, region. This pain is most often caused by over–stretched or torn ligaments, muscles, or tendons.
SKILLS
Movements that over–stretch the lower back can aggravate the muscles and cause pain. For a tennis player, unavoidable starts and stops can easily lead to stress on the lower back.
When serving or taking an overhead shot, do not arch your back unnecessarily. Also, try to balance upper body weight evenly over your heels by bending your knees and raising your heels.
CONDITIONING
Exercising and stretching your lower back helps keep it well–conditioned. Also, strengthening your arm, legs, and abdominal muscles will relieve some of the stress on your back. For more information read our articles on:
Back strengthening exercises
Back stretching exercises
Hamstring stretching exercises
Be sure to warm up sufficiently before playing. Begin with a light jog and hit around with your partner. Once you have finished playing, walk around and allow your muscles to cool down slowly.
If you are out of shape or recovering from an injury, start slowly. Muscles that are weak are especially vulnerable to injury. Keep in mind that excess weight puts additional stress on your lower back.
R.I.C.E. (Rest, Ice, Compression, and Elevation) and anti–inflammatory medications are often helpful if you suffer from lower back pain. If rested, minor pain generally resolves itself within two weeks. However, if you experience muscular weakness, severe pain, or pain shooting down your legs, you should have the injury evaluated by a physician.
GEAR
When playing on hard surfaces, wear heel inserts to absorb some of the shock. Avoid or limit playing on surfaces with no "give," such as cement, asphalt, and synthetic courts.
 For more information on common injuries of the active individual, visit ActivePain.com. Check out Active Pain Council's Diagnostic Tool. This tool allows the active individual to further analyze injuries and take strides to prevent such pain in the future.
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