Tight/sore left lower back after playing

Discussion in 'Health & Fitness' started by Mikael, Nov 23, 2012.

  1. Mikael

    Mikael Professional

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    Hi guys,

    I sometimes get a sore/tight left QL (quadratus lumborum) after playing - I'm a rightie. The physiotherapists I've seen have all confirmed it's the QL, but unfortunately none of them know much about tennis so I haven't been able to get any advice other than "stretch it before and after". It's a bit of a problem because a tight QL can cause sacro-iliac issues, which I unfortunately know about all too well...

    Does anyone here have the same problem? Are there any particular shots/techniques it's associated with, and is there anything you'd recommend to get rid of the soreness/tightness? The only stretch that I've been recommended looks similar to the first picture on this page:
    http://www.yogajournal.com/for_teachers/2640
    except it's done standing.

    Any knowledgeable and productive insight would be most welcome!
     
    #1
  2. charliefedererer

    charliefedererer Legend

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    Do you have an off court work out program to help prevent the muscle imbalances that occur all-too-often in tennis leading to overuse injuries?

    I mean do you do squats, deadlifts, pulll ups/lat pulldowns, bench presses and lunges?
    Tennis Weight Training - Exercises of Weight Training for Tennis http://optimumtennis.net/tennis-weight-training.htm

    If not, have you at least started rehab with a regimen that includes
    Cats & Dogs Exercise Helpshttp://optimumtennis.net/tennis-weight-training.htm Painful Shoulders, Elbows, Wrists, Lower Back and Knees http://www.tennisfitnesslove.com/20...shoulders-elbows-wrists-lower-back-and-knees/
     
    #2
  3. Mikael

    Mikael Professional

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    Thanks.
    Yes, I believe I have a pretty complete offcourt training regimen. And it's not rehab I need, I'm not recovering from any injury, it's just a muscle that tends to get sore from playing. It's maybe a technique thing, I'm wondering if anyone else also has the same problem.
     
    #3
  4. Mighty Matteo

    Mighty Matteo Semi-Pro

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    This same thing happens to me and I haven't figured out any way to treat it other than rest. It happens on the left side, all the way down the back, right about the bone above the glutes. Usually it is because of arching your back during kick serves and hitting too many kick serves. Backpain is very, very common to players who hit kick serves.
     
    #4
  5. LeeD

    LeeD Bionic Poster

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    Are you playing on painted cement courts?
     
    #5
  6. ramos77

    ramos77 Semi-Pro

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    go and see an osteopath, physio's are over-rated IMO.
     
    #6
  7. Mikael

    Mikael Professional

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    Mighty Matteo, thanks! I had a suspicion it was related to serves and more specifically kick serves. Other than rest, you should try stretching it before playing, it helped me anyway. But I guess the real solution is to stop arching the back so much on the serve... I wonder if other strokes are also involved.

    Ramos77, I've seen physios, osteos, chiros, ... everything. IMO they all have their merits, as each has a different approach. The problem is that it is very rare to find someone that's knowledgeable about tennis. So they'll help you fix the pain, but they won't help with the underlying problem that's causing it (tennis).

    LeeD, yes, I usually play on painted cement courts.
     
    #7
  8. ramos77

    ramos77 Semi-Pro

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    tried this stretch? worked for me

    [​IMG]
     
    #8
  9. chrischris

    chrischris Hall of Fame

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    Thats a good stretch .. recommend it!
     
    #9
  10. Mikael

    Mikael Professional

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    Yeah, I know about it and use it often, but I feel it targets my glutes (side glutes) more than my QL.
     
    #10
  11. boramiNYC

    boramiNYC Hall of Fame

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    stretch at least 5 times a day for 1 min. squat all the way down. heels right near the sit bones and feet pointing outward about 80 degree between. try to go as low as possible and balance for a min. one of the best lower back stretch. and reach out your arms in front for balance and more back stretch. lean the arms left and right for the opposite side lower back stretch.

    make sure heels are touching the ground at all time.
     
    Last edited: Nov 26, 2012
    #11

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