Stay in the Game: Preventing Low Back Pain During Pick-Up Sports & Beach Games

Blog Series: Move Strong All Summer: Performance Tips for the Outdoor Athlete

Part 3: Stay in the Game: Preventing Low Back Pain During Pick-Up Sports & Beach Games

Summer means pick-up volleyball, basketball, frisbee, and more. These games are fun—but also explosive, unpredictable, and loaded with quick twists and jumps that can spell disaster for your lower back if you’re not prepared.

The Core Issue Most back injuries in rec sports come from poor core control, tight hips, or bad movement mechanics when changing direction quickly.

Pre-Game Activation

• Deadbugs & Bird Dogs: Core control without spinal strain
• Hip Openers: World’s Greatest Stretch, 90/90 Hip Mobility
• Jump Prep: Bodyweight squats, pogo jumps

Midsection Strength

• Anti-Rotation Press (Pallof Press): Train core stability against movement
• Side Planks with Reach-Through: Hit obliques and rotation strength
• Glute Bridges: Strengthen hip extensors for better posture and movement

In-Game Movement Tips

• Land softly with knees bent and hips back
• Keep your chest up during squats or lunges
• Avoid twisting from your spine—rotate from the hips and thoracic spine

Recovery After Play

• Foam roll the lower back, glutes, and hip flexors
• Stretch quads and hamstrings
• Use contrast baths or light walking to reduce soreness

Local Tip: For beach volleyball or spikeball, Ramsey Creek Park offers solid sand courts with lakeside vibes.

Blog post to come!

Part 4: “Recover Like a Pro: Cooling Down & Hydrating for Optimal Performance”

Focus: The importance of recovery during hot summer months.

Include: Cool-down sequences, hydration tips, and how to listen to your body in the heat.

Bonus: Suggestions for local spots to cool off (lakes, shaded trails, recovery-focused businesses).