Why Does My Back Hurt After Playing Pickleball?

Pickleball is fast, fun, and addictive, but if your back is aching after a few games, you're not alone. One of the most common questions we hear from active adults and weekend warriors is: "Why does my lower back hurt after playing pickleball?"

Let’s break it down, figure out what’s going on, and more importantly, what you can do about it.

🎾 The Pickleball–Back Pain Connection

Pickleball demands a lot from your body. Quick lunges, rotational swings, reaching, bending, and twisting. It’s a recipe for spinal strain, especially if your core isn’t doing its job or you’ve got some movement restrictions hiding in your hips or upper back.

Here are some of the most common reasons your back might be barking at you after a few matches:

• Tight hip flexors and weak glutes This combo pulls your pelvis into an anterior tilt and increases lumbar spine stress.
• Poor thoracic rotation If your mid-back is stiff, your low back will compensate during swings and reaching movements.
• Weak core and lack of stability – Without a solid foundation, your spine takes the hit during every change of direction.
• Repetitive bending and reaching Especially if you're bending from the spine rather than hinging from the hips.

🔍 So... Is It Just Muscle Soreness or Something More?

Post-game tightness is one thing. But if you're noticing:

• Pain that lasts more than 2-3 days
• Pain with simple daily movements (like getting out of a chair)
• Radiating pain into the legs or buttocks …it’s time to get it checked out. You might be dealing with a disc issue, facet joint irritation, or SI joint dysfunction.

💡 What Can You Do About It?

Here’s where chiropractic care and smart movement come in. Addressing pain isn’t just about putting out fires—it’s about fixing what caused the fire in the first place.

✅ Action Steps You Can Start Now:

1. Get evaluated A proper movement screen and spinal exam can pinpoint if your pain is coming from mechanical imbalance, nerve irritation, or both.

2. Work on your hip mobility

   • Try 90/90 hip switches, couch stretch, or hip CARs (controlled articular rotations) daily.
   • Loosen the front of the hips so your back doesn’t have to work overtime.

3. Strengthen your glutes and core

   • Dead bugs, glute bridges, and bird dogs are underrated gems.
   • Focus on control, not speed.

4. Get adjusted (when appropriate)

   • Gentle spinal adjustments can reduce joint restriction and improve your body’s ability to move and recover, especially if you’re overcompensating due to poor mechanics.

5. Optimize your warm-up

   • A few dynamic moves before you play-like thoracic openers, walking lunges, and jumping jacks can prep your joints and reduce your injury risk.

🏁 Bottom Line

If you’re passionate about pickleball, your body has to keep up with the demand. A little stiffness is normal. Lingering pain isn’t.

Don’t wait until you can’t swing your paddle or bend down to tie your shoes. A movement-focused chiropractor can help you figure out what’s going wrong and how to fix it—so you can get back to playing pain-free.

Need help? If you’re in the Farmers Branch or North Dallas area and struggling with back pain after pickleball, we’re here to help. We combine chiropractic care, soft tissue work, and movement-based rehab to get you moving—and keep you on the court.

📞 Call or text us at 214-214-9355 (WELL) 📍 Wellness Lane Chiropractic