How to Warm Up Back Before a Match?

Discussion in 'Health & Fitness' started by JackB1, Oct 22, 2013.

  1. JackB1

    JackB1 G.O.A.T.

    Joined:
    Jul 23, 2009
    Messages:
    14,040
    Location:
    Atlanta GA
    I recently hurt my lower back during a match. I was bending over repeatidly getting into the "I-formation" while playing net in doubles and I went to pick up a ball and started bending over and bam....sharp pain accross my lower back and I was done. It locked up on me and I had spasms and pain for the next few days. It's about 12 days later and I am able to play again but I am worried about re-triggering the lower back pain.

    So my question is this....how do I properly warm up and get my lower back ready for the match without re-injuring it? I am afraid to do any bending at the waist, since that seems to be what triggered it.

    Thanks
     
    #1
  2. opentennisworld

    opentennisworld Banned

    Joined:
    Oct 21, 2013
    Messages:
    10
    if you are afraid of bending at the waist then I suggest doing it more often when warming up. You have to do it very slow, listen to your body response and go faster and faster.
    Anyway, check with your doctor.
     
    #2
  3. Terminator7t

    Terminator7t New User

    Joined:
    Dec 21, 2012
    Messages:
    95
    In regards to picking up the ball without bending over I can recommend two options:

    1) Bend your knees instead of your back when picking them up. Doing this has helped resolve a lot of chronic back I've had in the past.

    2) Learn to pick up a ball like this: http://www.youtube.com/watch?v=ns_Ac-wtTic
     
    #3
  4. movdqa

    movdqa Legend

    Joined:
    Sep 19, 2006
    Messages:
    8,357
    I'd recommend a lot of abs work for dealing with back problems - it provides a safety net when the back muscles aren't doing their job.
     
    #4
  5. MauricioDias

    MauricioDias Rookie

    Joined:
    Oct 28, 2013
    Messages:
    303
    Location:
    São Carlos - SP
    If you had problems with your back you have to start regular exercises to make your back muscles strong. Only warming up cannot be suficient.
     
    #5
  6. movdqa

    movdqa Legend

    Joined:
    Sep 19, 2006
    Messages:
    8,357
    It's safer to start with the abs muscles before starting work on the back muscles as it's easy to do back exercises that are actually quite stressful on the back.
     
    #6
  7. comeback

    comeback Professional

    Joined:
    Oct 13, 2010
    Messages:
    1,184
    #7
  8. GMay

    GMay New User

    Joined:
    Jan 3, 2009
    Messages:
    91
    Working on your core strength is the key to a strong back. When you say core, most people think abs but it is actually the entire area where you arms and legs attach to your body --- abs, back , gluts, etc. A great way to develop core strength and flexibility, because you cannot be strong unless you are also flexible, is pilates. A lot of professional tennis players (Federer, Williams Sisters, Andy Murray to name a few) do pilates.

    You do not need to do expensive equipment classes. The mat classes are just as hard, actually harder in my opinion. If you don't have access to a good pilates studio then there is a website pilatesanytime. com that has good videos online for a monthly fee.

    There are different types of pilates. I do a classical style of pilates (power pilates) and have found that it really helps my tennis and I no longer have back pain.
     
    #8
  9. Muppet

    Muppet Hall of Fame

    Joined:
    Nov 13, 2011
    Messages:
    2,812
    Location:
    Boston
    I did a pilates class for a few weeks. Because I'm a man, my legs are too heavy for the basic pilates exercizes. My lower back started getting strained, so I stopped. I would rather recommend regular Hatha Yoga.
     
    #9

Share This Page