Lower back pain can be a game-ender for volleyball players—whether you’re spiking, diving, or just powering through a long match. The explosive movements and constant jumping put your spine under serious stress, especially if your form isn’t perfect or your body isn’t conditioned for the intensity.
Perhaps you’ve begun to feel that familiar ache after practices or noticed stiffness that doesn’t subside even after stretching. It might not seem like a big deal at first—just part of the grind, right? But left unchecked, it can become a chronic problem that affects your performance and sidelines your progress.
The good news? You’re not stuck with it. With the right physiotherapy strategies and a deeper understanding of how volleyball impacts your lower back, you can bounce back stronger—and stay in the game.
Common causes of lower back pain in volleyball players
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Overuse and repetitive strain
The constant jumping, landing, spiking, and serving can put significant stress on the lumbar spine.
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Poor technique
Incorrect body mechanics during movements such as serving, hitting, or passing can lead to compensatory movements in the lower back, thereby increasing strain. For example, limited shoulder mobility can cause excessive lumbar extension and rotation to compensate for a lack of arm reach.
Weak core muscles (abdominal and back muscles) and glutes can lead to instability in the spine. Tightness in hip flexors, hamstrings, or even shoulder muscles can also contribute to lower back pain.
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Insufficient recovery
Not allowing adequate rest between practices and games can lead to muscle fatigue and overload, increasing the risk of injury.
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Growth spurts (in younger athletes)
Growing bodies are more susceptible to bony injuries like stress fractures (spondylolysis) in the lumbar vertebrae due to repetitive impact.
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Previous injuries
A history of ankle injuries, for example, can alter movement patterns and contribute to lower back issues.
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Facet compression and stress fractures (spondylolysis)
Repetitive impact and hyperextension can lead to compression of the facet joints or stress fractures in the vertebrae, particularly in younger athletes whose bones are still developing.
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Degenerative disc disease
While more common with age, repetitive stress can contribute to disc issues.
How physiotherapy can help with lower back pain in volleyball players
Physiotherapy plays a crucial role in both treating and preventing lower back pain in volleyball players. A physiotherapist will conduct a thorough assessment to identify the root cause of the pain, considering factors like:
- Movement patterns and biomechanics: Analysing how a player performs volleyball-specific movements.
- Muscle strength and endurance: Assessing core strength, hip and shoulder stability, and overall muscular balance.
- Flexibility and range of motion: Identifying any limitations in joints like the hips, spine, and shoulders.
- Postural assessment: Looking for any postural deviations that may contribute to strain. Based on this assessment, a physiotherapist will develop a personalised treatment plan.
Physiotherapy treatment for lower back pain in volleyball players
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Pain management
Manual therapy: Techniques like spinal mobilisation or manipulation to restore joint mobility and reduce stiffness.
Soft tissue release: Massage, foam rolling, or other techniques to address muscle tightness and spasms.
Modalities: Ice or heat therapy to reduce pain and inflammation.
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Rehabilitation exercises
Core strengthening: Exercises targeting the deep abdominal and back muscles to improve spinal stability (e.g., planks, bird-dog, dead bugs).
Hip and glute strengthening: Exercises to improve power and stability in the lower kinetic chain, reducing reliance on the lower back (e.g., squats, lunges, glute bridges, clam shells).
Mobility exercises: Stretches and exercises to improve flexibility in the hips, hamstrings, quadriceps, and thoracic spine (upper back) to allow for more efficient movement and reduce compensatory strain on the lower back. Examples include cat-cow, thoracic rotations, and hip flexor stretches.
Volleyball-specific exercises: Gradually incorporate exercises that mimic game movements with proper technique, ensuring the core and other supportive muscles are engaged effectively. This helps with a safe return to sport.
Balance and proprioception: Exercises to improve body awareness and stability, especially during landing and quick changes of direction.
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Technique correction and education
Movement retraining: Guidance on proper serving, hitting, blocking, and landing techniques to minimise stress on the lower back. This might involve drills focusing on hip-shoulder separation and efficient energy transfer.
Load management: Advising on appropriate training volume and intensity to prevent overuse injuries.
Recovery strategies: Educating players on the importance of rest, nutrition, and other recovery methods.
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Injury prevention
Physiotherapists can also design preventative exercise programs to be incorporated into a player’s regular training routine, even when they are not experiencing pain. These programs focus on maintaining optimal strength, flexibility, and movement patterns to reduce the risk of future injuries.
Final thoughts
If you’re a volleyball player experiencing lower back pain, consulting a physiotherapist is highly recommended.
We can provide an accurate diagnosis and a personalised treatment and rehabilitation plan to get you back on the court safely and effectively.
