Lower Back Pain in Table Tennis: Causes & Prevention

Lower Back Pain in Table Tennis: Causes & Prevention

Reviewed By

Shikha Lall (BPT, MPT, RYT)

Lower Back Pain And Table Tennis: Literally or Figuratively

Fitness plays a crucial role for athletes and players who vigorously play Table Tennis. As part of table tennis fitness, speed, agility, quickness, balance, and stability are all essential. The lower body is crucially responsible for explosive power. 

All of these multifaceted components are required to excel in this particular sport. Elsewhere, poor form, improper style, posture, or technique could lead to injury.

Lower back pain and table tennis are closely related, but not directly. As an athlete or player, physical movements like running, jumping, stretching are all part of their course. Hence, players are prone to back pain.

If you are experiencing lower back pain while playing table tennis, then you need to examine your postures and style. Re-evaluating your training style is the key.

For instance, it is possible to put your back under further pressure if you bend at the waist but not at the knees to be in your ready position. Hence, bad playing form is the culprit for lower back pain in most cases.

In this article, we are going to cover some reasons why you might suffer from lower back pain while playing table tennis, and how you can protect your back and maintain good health for years to come.

Reasons Behind Lower Back Pain While Playing Table Tennis

In recent years, table tennis has seen a meteoric rise in popularity amongst the masses. The game is easy to play and is low on equipment costs, meaning that it doesn't require an investment. But with the popularity of table tennis comes the need to develop good techniques and avoid injury. 

A lot of beginners make mistakes with their basic technique which can lead to bad posture and back problems. Table tennis is a sport that requires a lot of agility, flexibility, quick change of direction, and good coordination.

Playing table tennis can lead to pain or injury in the lower back and the neck.

The following are some reasons why players might suffer from lower back pain:

1. Poor Posture:

Players should have good posture during play to minimise strain on the back muscles and joints. Lower-back pains often result from improper technique when you set up your body in an incorrect posture in order to serve the ball.

2. Lack of Conditioning:

Table tennis is a physically demanding sport, so it's important for players to be in good shape before playing. Conditioning your spine and muscles play an important role in minimising injuries. Keeping your spine flexible, strong, and healthy for table tennis is crucial. 

It's important for players to switch sides to ensure that both sides of their bodies are equally conditioned. Too much time on one side of the body might cause spasms and injuries.

3. Poor technique: 

Using poor technique when playing can lead to injuries such as muscle pull, strains, or sprains. The best way to avoid these injuries is by investing in quality training and taking lessons from a professional.

4. Muscle Fatigue:

If you're feeling tired, it may also lead to lower-back pain as well because your muscles will not be able to support your bending spine during a serve.

Is Table Tennis Bad for your Back?

Playing table tennis may be one of the best activities for your back. But not everyone is aware of the ways in which table tennis can affect your back, or what you can do to prevent it from happening in the first place.

Playing table tennis isn’t bad for your back, but it can become the cause of concern if you experience lower back pain while playing. This is because table tennis requires constant rotation of the spine, as well as twisting and bending which may not be only demanding on the muscles but also your joints and nerves.

Here are some tips on how to avoid lower back pain while playing table tennis to help make sure it will be something that is pleasurable for you in the future!

Preventing Lower Back Pain While Playing Table Tennis

Many players end up experiencing back pain or other injuries due to the repetitive motions and impacts that occur when playing.

Table tennis is an enjoyable game to play and can be a great way to stay fit. However, all the bending, lunging, and twisting motions of table tennis can put a lot of stress on your lower back.

The following tips will help you prevent lower back pain while playing table tennis. These are things you can do before and after your games to stay healthy and in the game!

1. Attend Physiotherapy Sessions Regularly:

This is because muscles must work harder to maintain the same level of activity of the body, causing them to work overtime.

Physiotherapy is the most effective treatment for lower back pains for table tennis. As a part of physiotherapy, experts strengthen the core muscles. Physiotherapists will help you improve your form and your body mechanics during play. They work on both the tightened structures (which may be limiting your movements) and the weak tissues (which may be causing early fatigue).

2. Exercise Regularly:

Table Tennis is just as physically demanding as other sports, so you should stretch before and after every game to avoid muscle tension. Work on flexibility, agility, mind-body coordination, rapid change of directions, and focus. A strong core and flexible muscles are essential to perform well in any sport and can also prevent injuries to other parts of the body, such as the back.

3. Maintaining Proper Form:

Practise maintaining a proper form to play with correct posture. Consult an expert and practise with correct postures during training sessions. Ask a professional to evaluate your form and especially if you are a beginner.

4. Apply Hot Compress:

Applying a hot compress or fomentation on a regular basis as it relieves the pain to some extent.

Final Thoughts

People can play table tennis for many different reasons. It is a fun game that gets your heart rate up and gives you a good workout. However, there are some risks associated with playing table tennis. If you don’t know how to properly move your body during the game, you might end up getting lower back pain from it. Physiotherapy makes a great difference in treating strain and pain.

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