The lower back is your body’s power centre. Whether you're lifting, sprinting, swinging, or rotating—it takes the load. But when it breaks down, everything else suffers. Back pain doesn’t just affect performance; it limits confidence, power, and even basic movement.
Let’s break down how it happens, how to fix it, and why prevention starts at the core.
What Is It?
Lower back pain in sport usually develops gradually. It might start as stiffness after a game or a dull ache during heavy lifts—but over time, it can evolve into sharp spasms, tightness, or limited movement. Often, it’s not one big injury. It’s a buildup of small imbalances, poor form, or insufficient recovery.
Anatomy
Your lower back is built for both stability and movement. The lumbar spine is supported by deep stabilisers like the transversus abdominis and multifidus, plus larger movers like the erector spinae. These muscles work in tandem with your glutes, hamstrings, and hip flexors to keep you upright and explosive.
If even one part of that system is tight or weak, the load shifts—usually to the lower back.
Symptoms
You might experience:
- A dull ache after training or games
- Stiffness getting out of bed or after sitting
- Pain when twisting, lifting, or sprinting
- Muscle spasms that come on suddenly
- Reduced performance or fear of movement
If you’ve had to stop mid-session because your back locked up, you're not alone—and it’s a clear signal something needs attention.
Common Causes in Sport
Many athletes train hard, but forget to train smart. Lower back pain often comes from:
- Poor lifting technique
- Weak core or glute muscles
- Tight hip flexors pulling the pelvis forward
- Repetitive high-impact movements
- Sports like golf, cricket, or tennis that rotate the spine unevenly
It’s not always about the back itself. Sometimes the problem starts with what’s around it.
Treatment & Prevention
Rest alone won’t resolve the issue. What’s needed is a movement-first approach that rebuilds stability and control.
Physio treatment typically begins with a detailed assessment of how you move. Manual therapy can release tight structures, but long-term success comes from retraining how your body moves and absorbs force.
This may involve:
- Core stability training (beyond just planks)
- Strength work for the hips and glutes
- Learning proper technique for sport-specific movements
- Gradual reloading of the spine in a safe, progressive way
The key? Teach the body how to move well—then layer strength on top of that.
Conclusion: Your Back Isn’t Broken—It’s Just Asking for Help
Back pain in sport is common, but it’s not something to ignore or “push through.” When treated early with the right plan, you can recover stronger, faster, and smarter.
At GroundUp Physio, we take a whole-body approach to back pain—identifying the root cause, rebuilding strength, and helping you return to sport with confidence. Don’t let your back hold you back.
