How to avoid low back pain

Table Tennis Training and Drills

Last updated 7 years ago

Dieter Verhofstadt

Dieter Verhofstadt Asked 7 years ago

Hi Alois

The low back pain is still there. It's been a compagnon for years but table tennis had not provoked it for 2 years. Now it's there and it doesn't go away. I'm looking for ways to avoid and combat low back pain. Any resources you have for strengthening the back and the surrounding muscles, specific to table tennis?

I've also been thinking to change my serve action to mimick Samsonov's. He's a rare athlete to be as tall as me. I've noticed he's keeping his back straight when serving. Probably he also suffers from low back weakness.

Incidentally, I think the injury was caused by a combination of new shoes, concrete floor and not warming up. I will now always warm up and cool down.



Alois Rosario

Alois Rosario Answered 7 years ago

Hi Dieter,

I don’t have any specific ideas.  I think the best thing when dealing with pain is to see a specialist.  With the technique though, look for ways that do not hurt your back.  Serving and also general position can be useful.  Think about utilising your leg muscles more than your back when bending.

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Steve Billmire

Steve Billmire Posted 7 years ago


I too suffer from lower back pain. There are a lot of exercises you can do that can help. But before you start any exercises plan see a Doctor who specializes in lower back pain. You might do more harm than good if you don't. I do what Alois is suggesting and use my legs more than my back. It helps in more ways then one. By bending your knees you are lower to the table and have better balance and center of gravity. Doing this will help keep your back straight, but it might take some time to get use to it. If you don't already bend your knees when playing TT. When I was a table hugger I never used to bend my knees and was using a lot of waist/back movement which would eventually create lower back pain.

Hope this helps. :-) 

Marcin Lonak

Marcin Lonak Posted 7 years ago


there are balance exercises strengthening lower back muscles. The problem with those muscles is that we can not consciously target them like other muscles. They work entirely on unconscious basis. But you can strengthen them with balancing. This is the trick to target them. For example use the balance board or similar devices. For advanced workout- slick line is very good.

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