Tennis is a sport that can be enjoyed by individuals of all ages and provides optimal physical activity and cardiovascular exercise. Although it can be leisurely, it does require being light on the feet with quick, starting, stopping, turning, and twisting movements for those new to playing tennis. If back pain is present, playing can be difficult. One study showed almost 40% of tennis players missed one or more tournaments because of low back pain/problems. A 2016 study found that tennis players with low back pain have difficulty moving their muscles with ease.
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Playing tennis has its risks when it comes to back pain. What can bring on or worsen back pain are the repetitive motions, like swinging, serving, volleying, and the uneven force placed on the body. This force is the power and momentum that is used for certain swings like serving and forehands. What happens is it does not evenly distribute through the body, increasing the potential to cause strains and sprains. For example, the serving motion repeatedly puts a hyperextension force through the spine. The result is overuse injuries.
No one wants to injure their back for those new to tennis and those who have been playing for years. This is where off-court conditioning comes in and preventive measures. This includes:
Playing tennis can cause an individual to become distracted; however, it’s crucial to be mindful of the body and what’s going on.
After a match, rehydrate the body and cool down. This could be a little walking around the court, if possible getting in a pool or water splash park, and let the musculoskeletal system recover. Do some spinal exercises afterward, like yoga poses. Applying anti-inflammatory creams or gels can help keep the muscles loose and promote circulation. Anti-inflammatory foods can help with pain and inflammation.
There are individuals with spinal conditions that should not play tennis. These include:
Consult a doctor before adding tennis to a physical regimen. Tennis is an aerobic activity that has several benefits. It keeps the body physically active for mental and physical wellness. The hormones released can help mitigate musculoskeletal pain and negative emotions like depression and anxiety that can come from experiencing back pain.
Magnesium supports a healthy immune system. It helps maintain:
Magnesium is essential in several biochemical reactions; a slight deficiency can increase cardiovascular disease risk. Deficiency can also lead to an increased risk of insulin resistance. Magnesium-rich foods are also high fiber foods. Dietary fiber helps with:
Recommended sources of Magnesium include:
Clinics in Sports Medicine. (April 1988) “Low back pain in the competitive tennis player.” https://europepmc.org/article/med/2968850
Journal of Science and Medicine in Sport. (April 2016) “Trunk muscle activation, fatigue and low back pain in tennis players” https://www.sciencedirect.com/science/article/abs/pii/S1440244015000845
Jahnen-Dechent, Wilhelm, and Markus Ketteler. “Magnesium basics.” Clinical kidney journal vol. 5,Suppl 1 (2012): i3-i14. doi:10.1093/ndtplus/sfr163
Katz, David L et al. “Cocoa and chocolate in human health and disease.” Antioxidants & redox signaling vol. 15,10 (2011): 2779-811. doi:10.1089/ars.2010.3697
Wang, Jinsong, et al. “Dietary magnesium intake improves insulin resistance among non-diabetic individuals with metabolic syndrome participating in a dietary trial.” Nutrients vol. 5,10 3910-9. 27 Sep. 2013, doi:10.3390/nu5103910
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