3 Best Back Exercises for Pickleball

3 Best Back Exercises for Pickleball Players

Loosen your Spine, Prevent Injury, and Boost Power on the court

Pickleball is fast-paced and intense, requiring swift twists, lunges, and overhead shots—all of which place significant stress on your lower back and spinal muscles. Without proper flexibility, you could end up with acute or chronic back pain.

Here are 3 expert-recommended back exercises to help you play better, safer, and longer.

1. Knee Rolling

Why it helps:
Knee rolling is a gentle spinal twist exercise that perfectly unwind spinal tension after intense pickleball matches.

How to do it:

• Lie on your back with knees bent and feet flat on the floor.

• Rest your arms at the sides.

• Roll both knees to one side while keeping your shoulders on the floor.

• Hold for 10–20 seconds, then bring knees back to center and drop to the other side.

• Repeat 5–10 reps per side.

Pro tip: Breathe deeply into your belly as you stretch.

Best for: Pre-game warm-up, post-match recovery, relieving lower back tightness.

2. Cat-Cow Stretch

Why it helps:
This gentle movement increases mobility in your spine and relieves lower back stiffness—perfect before or after a pickleball match.

How to do it:

• Begin on hands and knees on the floor.

• Exhale: round your spine (cat pose), towards the ceiling.

• Inhale:  drop your back to neutral position  (cow pose).

• Repeat for 5–10 reps.

3. Glute Bridge

Why it helps:
Strong glutes prevent back injury.

How to do it:

• Lie on your back with knees bent, feet flat.

• Engage your core and lift your tailbone away from the floor.

• Hold for 10-20 seconds, then lower.

• Perform 5–10 reps.

Pro tip: Avoid over-arching.

Bonus Tips for Pickleball Back Safety

• Warm up first: Light cardio and mobility exercises reduce back stiffness.

• Stretch after play: Include gentle back stretches post-game.

• Enjoy your game!

Final Thoughts

'Strong backs' lead to Low Back Pain. Flexible spines lead to healthy spine.

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