Month: May 2025

Pickleball is exploding in popularity,  and it’s easy to see why. With its fast-paced rallies, social vibe, and accessibility for all ages, this paddle sport has taken over parks, gyms, and even retirement communities. But as the game grows, so do the injuries — especially those affecting the lower back and spine.

At the International Spine & Sports Institute (ISSI), we’re seeing more patients experiencing pickleball-related back pain. The good news? With a little prevention and awareness, you can stay in the game and keep your spine healthy.

How Pickleball Can Strain Your Back

Pickleball may look like a low-impact sport, but don’t be fooled. It involves quick pivots, sudden stops, bending, twisting, and repetitive swinging, all of which can place significant stress on your spinal discs and supporting muscles.

Common causes of back pain from pickleball include:

• • Poor warm-up or lack of stretching
  • Overuse from frequent play without rest days
  • Improper technique when serving or reaching
  • Core weakness, which shifts stress to the lower back
  • Underlying conditions like herniated or degenerative discs

Common Pickleball-Related Spine Issues

While some mild muscle soreness after a game is to be expected, persistent or sharp back pain — especially pain that gets worse over time or radiates — could be a sign of something more serious. At ISSI, we frequently see recreational and competitive pickleball players with these spine-related injuries:

• • Muscle strains: Quick lunges, awkward reaches, and sudden stops can easily strain the muscles supporting your spine. This often leads to soreness, tightness, or spasms that can last for several days if not properly treated.

  • Lumbar disc irritation: Bending and twisting movements can place stress on the discs in your lower back. For players with degenerative disc disease (DDD) or a history of back problems, pickleball can accelerate wear and tear, resulting in increased pain or limited mobility.

  • Sciatica-like symptoms: Spinal compression, often caused by inflamed discs or tight muscles, can irritate the sciatic nerve and cause sharp, shooting pain down the leg, numbness, or tingling. This is especially common in players who frequently bend or pivot on the court.

  • Facet joint inflammation: These small joints between each vertebra help support motion in the spine. Repetitive twisting or overextension during games can irritate these joints, leading to localized pain and stiffness, especially after playing.

If you’re experiencing tightness, tingling, numbness, or pain that travels down your leg, it’s important to seek medical evaluation. These symptoms may point to more than a simple strain, and early intervention can help you avoid long-term complications and get back to playing pain-free.

How to Protect Your Spine While Playing Pickleball

Pickleball is meant to be fun, not painful. These tips can help you enjoy the game while reducing your risk of back injury:

1. 1. Warm Up Properly. Don’t skip this! Light cardio and dynamic stretches prepare your muscles and joints for quick movement.
   2. Strengthen Your Core. A strong core stabilizes your spine. Incorporate exercises like planks, bird dogs, and glute bridges into your weekly routine.
   3. Use the Right Technique. Work with a coach or instructor to refine your swing and footwork. Proper form minimizes unnecessary spinal stress.
   4. Wear Supportive Shoes. Good footwear provides shock absorption and reduces impact on the spine. Avoid worn-out soles or flat shoes.
   5. Listen to Your Body. Take rest days, hydrate, and stop playing if you experience sharp or persistent pain. Recovery is just as important as activity.

When to See a Specialist

If you’re regularly experiencing back pain after pickleball, or if your pain is interfering with your mobility, don’t wait. Conditions like herniated discs, spinal stenosis, or degenerative disc disease can worsen without proper care. At ISSI, we specialize in diagnosing and treating sports-related spine injuries using advanced, minimally invasive techniques.

Pickleball should be energizing, not exhausting for your spine. With the right strategies and support, you can protect your back and enjoy the game for years to come.

If you’re living with degenerative disc disease (DDD), you know how constant back pain and stiffness can affect your everyday life. But what you may not know is that one of the most powerful tools for managing your pain is your diet. 

Certain foods can fuel inflammation, intensify pain, and speed up disc deterioration. But with a few smart swaps, you can support your spine health and feel better — naturally. Let’s explore the inflammatory foods to avoid with degenerative disc disease and what you should eat instead to ease discomfort and promote healing. 

Why Diet Matters in Disc Health

Your body responds to what you eat — every single day. Inflammatory foods can silently trigger low-grade inflammation throughout your system. Over time, this can worsen spine and joint issues, making back pain even harder to manage.

The good news? Choosing anti-inflammatory foods may help slow down the progression of DDD and reduce the frequency and intensity of flare-ups.

1. Skip the Refined Sugars

Why it hurts: Refined sugars can cause spikes in blood sugar levels and lead to a release of inflammatory chemicals in the body. For those with DDD, this means more pain and inflammation around the spinal discs.

Where it hides: Soda, candy, pastries, packaged sauces, and even “low-fat” snacks.

Swap with: Fresh fruits like blueberries, cherries, and oranges — all rich in antioxidants that naturally fight inflammation.

2. Cut Out Trans Fats

Why it hurts: Trans fats are known to increase “bad” cholesterol and inflammation — a double whammy for anyone with spinal problems.

Where it hides: Fried fast food, frozen baked goods, margarine, and snack chips.

Swap with: Healthy fats from avocados, walnuts, chia seeds, and extra virgin olive oil — all heart-healthy and inflammation-fighting.

3. Ditch the White Carbs

Why it hurts: Refined carbohydrates break down quickly into sugar, triggering inflammation and contributing to weight gain — which puts extra pressure on your spine.

Where it hides: White bread, pasta, crackers, and sugary cereals.

Swap with: Whole grains like quinoa, steel-cut oats, and brown rice for steady energy and spinal support.

4. Limit Red and Processed Meats

Why it hurts: These meats contain saturated fats and inflammatory compounds that can aggravate joint pain and slow recovery.

Where it hides: Bacon, deli meats, hot dogs, and fatty cuts of beef.

Swap with: Lean proteins like chicken, turkey, lentils, beans, or omega-3-rich fish like salmon and sardines.

5. Be Cautious with Dairy

Why it hurts: For some people, dairy can trigger inflammatory responses, especially if they’re lactose intolerant — which can worsen stiffness and discomfort.

Where it hides: Milk, cheese, butter, and ice cream.

Swap with: Unsweetened plant-based alternatives like almond, soy, or oat milk — or fermented options like Greek yogurt or kefir.

6. Moderate Your Alcohol

Why it hurts: Alcohol can dehydrate your spinal discs and increase inflammation, making your condition harder to manage.

Where it hides: Beer, wine, cocktails, and hard liquor — especially when consumed in excess.

Swap with: Sparkling water with citrus slices or herbal teas that support hydration and digestion.

7. Slash the Sodium

Why it hurts: High salt intake can cause water retention, elevate blood pressure, and lead to swelling around joints and discs.

Where it hides: Canned soups, deli meats, instant noodles, and most packaged snacks.

Swap with: Fresh, homemade meals seasoned with turmeric, ginger, garlic, and herbs — all natural anti-inflammatories.

Eat for Your Spine — Every Day

Taking control of your diet doesn’t mean sacrificing taste or joy. It means choosing foods that love you back — and support your healing journey.

At ISSI, we encourage every patient to explore a nutritional plan for degenerative disc disease that’s rich in anti-inflammatory ingredients and low in triggers. When combined with expert spine care, these simple dietary changes can have a lasting impact on your well-being.