Pickleball and Back Pain: What You Need to Know About Injuries on the Court
Pickleball has exploded in popularity in recent years. It’s easy to learn, social, and fun for all ages. Many call it the fastest-growing sport in the world. But here’s the catch: even though it’s often described as “low-impact,” pickleball can still put a surprising amount of strain on your body—especially your back.
If you’ve ever finished a game with an aching lower back, sore knees, or stiff shoulders, you’re not alone. Some of our chiropractors and physiotherapists are seeing more cases of pickleball-related injuries than ever before. Let’s take a closer look at why this happens and what you can do to stay pain-free.
Common Injuries From Pickleball
So, what kind of injuries are we talking about? From what we’ve seen with recent patients, the most common problems include:
Lower back pain: Strain or sprain injuries, stiff lumbar joints, or recurring issues in those with scoliosis or a history of slipped discs.
Knee pain: Sprains and aches often triggered after long or frequent games.
Shoulder pain: Usually from repetitive swinging or overhead shots.
Elbow pain: Very similar to “tennis elbow,” caused by repeated paddle strokes.
Many patients walk in with knee pain, low back pain, and strain/sprain injuries. These aches are often triggered during or right after the game. The pain also doesn’t just stay in one place, it can start in the back or knee and then radiate to surrounding muscles if not managed properly.
When Does the Pain Usually Happen?
Pickleball-related pain doesn’t show up right away. Sometimes you’ll feel a sharp twinge mid-match, but other times you walk off the court feeling fine—only to wake up the next morning barely able to bend over.
During the game: Pain strikes when you least expect it. Quick pivots, sudden lunges, or a deep bend to scoop up a low shot can put pressure on the lower back and knees. Players sometimes describe it as a sharp pull or stabbing ache that forces them to pause for a moment before continuing. Shoulder or elbow pain can also flare up mid-swing, especially after repetitive overhead shots.
After the game: Even if you felt fine on the court, inflammation and micro-tears in muscles or ligaments may surface hours later. This delayed soreness usually shows up in the form of stiffness, a dull ache, or restricted movement. The lower back and shoulder joints are particularly prone to this kind of “delayed pain.”
The next day: For many players, the real discomfort doesn’t hit until the following morning. That’s when you might feel tightness in the back, soreness in the knees, or difficulty lifting your arm overhead. This delayed onset is linked to the body’s natural inflammatory response, which peaks 24 to 48 hours after intense activity.
Chiropractor Wong Munn Xiang (DC) found that lower back pain is often aggravated during or immediately after a match, while knee pain tends to creep in shortly after playing. This pattern is common because knees take repetitive impact from stopping, squatting, and lunging, while the lower back bears the brunt of twisting and bending.
Recognizing when your body reacts is key to managing and preventing long-term injury.
Why Pickleball Strains the Back and Joints
So if pickleball seems gentler with the smaller court, lighter paddles and slower ball, where do all these injuries come from?
The problem is in the movements. Pickleball requires constant twisting, lunging, stopping, and bending. The smaller court means faster reaction times, which can put repetitive stress on your joints and muscles. Add in quick overhead swings and awkward reaches, and your back, knees, shoulders, and elbows can easily take a hit.
Another factor? Many players treat pickleball as a casual activity. That means skipping warm-ups and cool-downs, which leaves the body unprepared for sudden, repetitive movements.
Expert Advice to Prevent and Manage Injuries
Most pickleball injuries are preventable. With the right habits, you can stay on the court longer, enjoy the game more, and reduce the risk of ending up with a sore back, aching knees, or stiff shoulders. Here’s what our chiropractors and physiotherapists recommend:
Warm up and cool down
A good warm-up boosts circulation, loosens tight areas, and prepares your body for sudden movements. Try a few minutes of light jogging, dynamic stretches (like arm circles or leg swings), and gentle torso twists before stepping onto the court. After the game, a cool-down with slower stretches helps flush out lactic acid and reduces next-day soreness.
Strengthen your core
A strong core stabilizes the spine, improves balance, and reduces strain on your lower back during quick pivots or lunges. Planks, bridges, and rotational exercises are simple but effective ways to build protection against back pain. Chiropractor Selina Tee (DC) emphasizes that core stability is especially important for preventing recurring lower back injuries.
Use support gear wisely
If your knees, lower back, or elbows already give you trouble, support gear can help. Knee guards, lumbar support, or elbow wrap don’t replace strength training or good form, but they can add stability and confidence while you play. Support gear is especially useful for those recovering from a slip disc or dealing with recurring pain.
Don’t overdo it
Pickleball is fun—it’s social, competitive, and sometimes hard to stop. But overplaying is one of the fastest ways to get hurt. Long sessions without breaks or back-to-back games can push your joints and muscles past their limits. Pace yourself, take breaks between matches, and resist the temptation to play “just one more game” when you’re already tired.
Rest and recovery matter
Even if you feel fine right after a match, your muscles need downtime. Small micro-tears heal and grow stronger during rest, not while you’re pushing through another round. Build in short breaks during play, hydrate, and after the game, use an ice pack on sore joints or muscles to calm inflammation.
Pay attention to warning signs
Your body usually whispers before it shouts. A little stiffness, a dull ache, or limited range of motion are signals that something isn’t right. Ignoring them can turn minor discomfort into a bigger injury that sidelines you for weeks. If you notice recurring pain, especially in the lower back or knees, it’s worth checking in with a chiropractor or physiotherapist for a proper assessment.
Can You Still Play Pickleball With Back Pain?
Back pain doesn’t necessarily mean the end of your pickleball days. With the right adjustments, many people can continue playing.
- Keep your sessions shorter.
- Avoid sudden twisting or bending.
- Focus on smooth, controlled movements.
- Incorporate stretching and strengthening exercises into your weekly routine.
- Wear a lumbar support
Working with a chiropractor or physiotherapist can also make a big difference. They can design a personalized plan to strengthen weak areas, improve flexibility, and help you move more efficiently on the court.
How a Chiropractor Can Help
If you’re dealing with recurring lower back pain, stiff joints, or knee problems after pickleball, a chiropractor can help identify what’s really going on. They’ll check your posture, movement patterns, and spinal alignment. This is important because pain often comes from more than just “overuse”—sometimes an underlying issue like scoliosis, a past slip disc, or weak core stability is part of the puzzle.
Spinal Adjustments and Joint Mobilization
One of the main tools in chiropractic care is adjustment. By gently realigning the spine or other joints, chiropractors can reduce stiffness, ease pressure on nerves, and improve overall mobility. For pickleball players, this often means less tension in the lower back, more freedom in shoulder rotation, and better balance during quick movements on the court.
Pain Relief Without Medication
Many players want to avoid relying on painkillers to keep playing. Chiropractic adjustments, along with techniques like soft tissue therapy, can help ease muscle tension and promote healing naturally. This can be especially useful for athletes who don’t want side effects from long-term medication use.
Rehabilitation and Prevention
A good chiropractor won’t just treat the pain and send you home. They’ll usually create a plan that might include strengthening exercises, stretches, or lifestyle tips to support long-term joint health. For example:
- Core exercises to stabilize the lower back.
- Shoulder mobility drills to prevent rotator cuff strain.
- Guidance on warm-ups and proper body mechanics for pickleball movements.
When to See a Professional?
Not all pain can be solved with stretching and ice packs. If you experience any of the following, it’s time to seek professional help:
- Pain that lingers for several days without improvement.
- Pain that spreads or radiates into the arms or legs.
- Old conditions like scoliosis, slipped discs, or arthritis starting to flare up.
Getting checked early can prevent minor strains from becoming long-term injuries.
Prevent Pain from Pickleball with Osso Bone Care
Pickleball is a fantastic way to stay active, meet new people, and have fun. But like any sport, it comes with risks. The twisting, lunging, and sudden movements can take a toll on your back, knees, shoulders, and elbows if you’re not careful.
With proper warm-ups, supportive gear, and some smart pacing, you can keep playing while minimizing your risk of injury. And if pain does show up, don’t brush it off. Chiropractic treatment can help you stay on the court and enjoy the game for years to come. Visit Osso Bone Care to talk to one of our expert chiropractors today!