Back ache after a game of bowling might seem like just sore muscles or skipped stretches. However, experts warn it could signal more, from poor posture to underlying spinal issues. It’s time both casual and seasoned bowlers paid closer attention to that lingering post-game pain.
Back pain after bowling is surprisingly common, Dr Arjun Dhawale, Additional Director, Spine Surgery, Orthopaedics, Sir H.N. Reliance Foundation Hospital, tells Moneycontrol. “Bowling involves repetitive twisting, bending, and loading, all of which can put enormous stress on the lower back, especially when done without proper warm-up or technique.”
Sometimes it’s a simple muscle strain, triggered by tight or weak muscles. But in other cases, the pain may signal a more serious underlying issue. “We occasionally find conditions like lumbar disc bulges or vertebral pars lysis that get aggravated due to repeated motion during bowling. These can compress nerves, leading to pain that radiates down the legs or lingers long after the game ends,” he explains.
Also read | Expert tips to prevent back pain and protect spine
Types of pain, preventive steps
Dr Dhawale shares types of pain and preventive steps that can save your spine:
- Muscle pain: If your back pain feels like a dull ache or stiffness, especially the day after bowling, it’s likely muscular. This usually comes from lack of warm-up, poor flexibility, or simply overdoing it. A few days of rest, ice, and gentle stretching typically helps.
- Stress pain or spinal issues: Pain that shoots down your legs, persists beyond a few days, or worsens with movement could point to something deeper. “Conditions like a disc bulge can cause nerve root compression. Or a small fracture like pars lysis may flare up due to bowling’s repeated stress,” says Dr Dhawale.
Preventive steps
- Warm up properly before you step on the lane.
- Work on core strength — a strong midsection supports the spine.
- Watch your form and posture, especially during the release.
- Avoid overexertion and repetitive movements without rest.
- Use proper equipment to reduce shock on joints.
- Stop playing immediately if pain flares up.
- Apply ice or a pain-relief spray to reduce inflammation.
- Get plenty of rest in the early days.
- If pain lingers, consult a doctor and consider physiotherapy or imaging tests.
- Never push through pain — it can worsen the injury.
The return-to-play timeline depends entirely on the injury. A mild strain may clear up in days, while a disc issue or stress fracture might need weeks or even months of rehab. “It’s crucial to determine the root cause early. Trying to bowl through pain can delay recovery and cause long-term damage,” warns Dr Dhawale.
FAQs on Causes of Back Pain
1. Why do I experience back pain after bowling?
Back pain after bowling can result from repetitive twisting, bending, and loading, which stress the lower back, especially without proper warm-up or technique.
2. What are common types of back pain from bowling?
Muscular pain is common, presenting as a dull ache or stiffness. More severe pain, like shooting pain down the legs, may indicate spinal issues such as disc bulges or small fractures.
3. How can I prevent back pain while bowling?
Preventive steps include warming up properly, strengthening core muscles, maintaining good form and posture, avoiding overexertion, and using proper equipment.
4. What should I do if I experience back pain after bowling?
Stop playing immediately, apply ice, rest, and consult a doctor if the pain persists. Physiotherapy or imaging tests might be necessary for ongoing issues.
5. How long does it take to recover from back pain caused by bowling?
Recovery time varies; mild muscle strains may heal in days, while disc issues or stress fractures could require weeks to months of rehabilitation. Identifying the root cause early is essential for proper recovery.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for a specific health diagnosis
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