Back pain and forehand

Hi expert(s),

I am a recreational ping pong player that uses the pen hold style.  In order to protect my shoulder and add more power to my forehand, I would twist my hip a lot.  Today, I hurt my lower back.  Is that supposed to happen?  Please tell me what are the possible things that I could have done wrong  Some more questions below

1. Is it the way that I place my feet when I twist my hip?  If so, what are the correct way?

2.  Is it how much I twist my hip?  If so, how much is the limit?

3. Should I have use my shoulder more instead of putting so much on my back?  If so, how much do I use each part of my body?

4. What are the recommended warm up exercise for the lower back?  I thought I warmed up, but I still got hurt.

Thank you!

Yik 

Hi Yik,

Back pain certainly isn't supposed to happen.  I think you should think more about your base.  Your legs need to take most of the load.

The hips can twist as well but if you have your legs lower you will take more of the load and save your back.

You do need to make sure the back is warm.  Some twisting exercises would help with this.  Also if yo lie on your back, with your legs up with your knees at a right angle.  Then allow your knees to lower to the side and then the other side.  This will work your back as well.