5 Exercises to Keep Your Back Healthy for Pickleball
Ask anyone who has ever dealt with a back injury how much discomfort and pain they were in, and you'll soon find out how devastating back pain can be. It's a part of your body that truly connects to everything, and hurting any part of it can prevent you from performing even normal everyday activities.
Today, we're going to share 5 exercises to help keep your back healthy and your body on the pickleball courts.
Back Exercise #1–Curl Ups
Curl ups are a simple exercise that isolates the upper back without putting too much pressure on the lower back. It's a limited movement that really focuses on strengthening and adding flexibility.
How To Perform Exercise
To perform a curl up:
Lay flat on the floor in a sit-up position with your knees bent, so your feet are flat on the floor.
Take one leg and straighten it down.
Place your hands behind your head as you would to perform a sit-up or crunch.
Keep your back straight and lift your chest and upper body off the floor, but stop the motion as soon as your spine starts to bend. Then lower your upper body back down. You should only lift about 6 to 8 inches off the floor.
For a bit more challenge, add isometrics by holding your upper body for just a few seconds before lowering it back down.
The goal is to perform about 6 to 8 of these, then switch, so the other leg is flat this time.
Why It Helps
Curl ups, especially when you hold the movement at the top, work your back without putting a lot of strain on it. Also, because you have the added support from laying on the floor, this really limits the pressure on your lower back. It's a controlled movement, and it limits your mobility while helping you work your upper back muscles.
For Pickleball
The upper back is so vital to your shoulders and arms. We are constantly lunging out, reaching for the balls, and swinging the paddles. Developing stronger upper back muscles and flexibility will help us do these movements more freely and longer.
Back Exercise #2–Side Plank
Some people dread the side plank, but there are many benefits to the exercise. Also, it only takes a few reps consistently to really help our bodies limit back injuries.
How to Perform Exercise
To perform a side plank:
Lay on your side with your grounded forearm pressed against the floor. This will slightly prop up your upper body.
Place your non-grounded hand on your hip.
Bend your knees (for added support) and feel your hip pressing against the floor.
Keep your spine and your body neutral, then press up with your hand and forearm until your back and hips are up off the floor (keep them in a straight line) just a few inches.
Hold for a few seconds, then slowly lower yourself back down. Do this for 6 to 8 reps, then switch to the other side.
Add increased difficulty to it by raising your non-grounded hand into the air, like you're making half of a "T."
Why It Helps
Side planks help us form solid hips and lower core muscles–these are the muscles in our stomach, back, and upper legs/backside. Again the movement is isolated and doesn't put a lot of strain on other parts of our body while working out these muscles.
For Pickleball
Turning, squatting, and thrusting with our hips–these are all movements we do regularly throughout a match. It's how we generate power as we swing. Having a stronger core will increase our flexibility and limit lower back injuries.
Back Exercise #3–Bird Dog
The bird dog exercise derives its name from the straight line that your body forms at the movement's peak. It's like a dog pointing at a bird for a hunter to come and claim.
How to Perform Exercise
Lay on all fours, facing the floor. Your arms should be straight with your hands flat on the floor, and your knees and toes should be in contact with the floor as well. Imagine your back is a table and keep your spine as straight as you can.
While controlling your body and keeping your spine straight, reach straight out with your left arm. Simultaneously raise and lift your opposite (right) leg straight out and back. You should be able to draw a straight line from your outstretched fingertips to your spine and through your leg and toes.
Keep your core muscles engaged. Hold for a few seconds, then lower. Switch to the other side and do this for about 8 to 10 reps.
Why It Helps
Bird dogs help with shoulder and hip rotation. They also engage our core and backs while helping us create stability with controlled body movements.
For Pickleball
Having poor shoulder and hip stability is an easy way to injure your back during pickleball. Typically, as the play progresses, our bodies get tired. We overcompensate for that fatigue by moving our bodies less for each shot. Unfortunately, this limited body movement puts more strain on smaller muscles like our shoulders. That added strain can lead to shoulder tightness and an injury. Having a stronger, more stable back and shoulders can help us stay in a good swinging position longer and reduce the tendency to overcompensate with lousy shoulder swings.
Back Exercise #4–Breathe
When we breathe, we're not just providing air to our lungs and pumping our hearts. We're also supplying oxygen to our muscles. Oxygen helps our muscles stay strong and not fatigue as quickly.
How to Perform Exercise
To perform deep breathing exercises:
Lay flat on your back with your knees up and feet flat on the floor.
Place one of your hands on the top of your chest.
Place the other on top of your lower stomach.
Close your eyes and breathe in deeply for four seconds and release for four seconds.
The goal is to notice your lower hand (the one on your stomach) rising and lowering. If your higher hand is the one raising and lowering more, then try to breathe deeper and lower into your diaphragm.
You want oxygen to get all the way to your lungs instead of just into your chest.
Why It Helps
Breathing is fundamental to how we operate. Shallow breathing causes tension, which can lead to your body not performing at its highest physical level. Oxygen also helps muscles recover and repair better.
For Pickleball
We may not think breathing exercises are helpful to our pickleball game. But learning and training your body to breathe better and deeper during a match can limit fatigue by providing extra oxygen to your muscles.
Back Exercise #5–Water Exercises
Exercising in water is one of the best things you can do for your body as an athlete. So much of your time is spent running around a court, straining your body and muscles. When you move into a pool, all that strain is lifted by the density of the water.
How to Perform Exercise
Almost anything you can do outside of a pool, you can do in a pool with a few modifications. Swimming is a great back, shoulders, legs, and hips workout. You can practice leg lifts, shoulder lifts, hip rotations, backbends, and more, by simply holding onto the side of the pool and allowing your body to work below the water.
Why It Helps
Working out in water forces you to work all your muscles, but without putting extra wear and tear on your body while you do it. Even walking in water is so much better for your body than walking on land. You burn more calories in a shorter time, give your joints a much-needed break, and improve stability, balance, and flexibility.
For Pickleball
Stronger muscles, less fatigue, and less strain lead to better pickleball performances and fewer back injuries.
Performing these exercises regularly will ensure that you spend more time on the court and less time in pain.
