A Physical Therapist’s Guide to Preventing Low Back Pain in Tennis Players

Tennis is fast, explosive, and rotational by nature—and that’s exactly why it can take a serious toll on your lower back. As a physical therapist, I’ve seen firsthand how even recreational players can develop back pain from the repetitive demands of serves, groundstrokes, and quick directional changes. Low back pain in tennis often isn’t the result of one bad shot—it’s the result of accumulated stress the body isn’t prepared to handle. 

What starts as a minor ache can progress into muscle strains, disc issues, or even stress fractures if left unaddressed. But the good news? Most of these issues are preventable with the right off-court strategies.

Prevention Starts with Preparation. The first element to prevention is to work on hip mobility. Strong and mobile hips allow for better weight shifting and can reduce the strain on the spine during rotational movements in tennis. The second element to prevention is improving core strength. It is important to highlight the deep core, which is made of the transverse abdominis, multifidus, pelvic floor, and diaphragm. Improving the activation and coordination of the deeper core will improve the spinal stability during tennis movements. Lastly, take the time to work on your overall technique. Proper form goes a long way with better shots and overall body mechanics.

If you’re new to tennis—or just want to keep playing pain-free—now is the perfect time to start building these habits into your off-court routine. And if you’re already feeling tightness or discomfort in your lower back, don’t ignore it. Early intervention can make all the difference in a full recovery.

Need guidance or support? I’d love to help. If you’re interested in joining our Tennis Performance Program, or want a consultation, feel free to reach out to me at meghab@stick2itpt.com.