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Dealing with Bowling Back Pain: Effective Prevention Tips


Dealing with Bowling Back Pain Effective Prevention Tips

Back pain can be called the epidemic of the 21st century. It is one of the most common types of pain for bowling players. Back pain can be a vast burden, causing missed bowling games or tournaments. More importantly, it can be a cause of other, much more severe injury. In this article, we will discuss the different causes of bowling back pain and how to prevent it.

Causes of bowling back pain


Unfortunately, bowling is a very ungrateful sports type for your back. Depending on which hand the bowler executes the throw, muscles on that side of the body have more load, leading to muscular imbalance. Having overloaded muscles on one side and weak muscles on the other increase the risk of injury and lower performance. Muscular imbalance is a primary cause of the majority of bowlers' back pain.

Another common cause of back pain is muscle strain. One violent and fast motion, or an over-extension of the back when releasing the bowling ball can lead to acute and agonizing back pain, meaning that one or more back muscles, tendons, or ligaments have been strained or torn.


Bowling players are professional athletes, so injuries are inevitable. Bowlers often rush to get back on the lanes, so past injuries that have not healed yet can also cause mechanical back pain. The unconscious fear of possible back pain causes a restricted range of motion, that changes the whole technique of the bowler for the worse. The bad technique causes soreness or pain in other body parts, leading to even more pain. Untreated past injuries can have drastic consequences, so it must be cared for appropriately.


How to fix back pain that occurs due to bowling?


Every bowler should know how to improve their physical condition and to use some beneficial treatment methods to prevent back pain. Here are the top 5 to keep the back healthy and strong:

  1. Therapeutic treatment. A medical expert is always the best option to deal with pain. Depending on the symptoms and medical condition, the treating therapist will design individual exercise of stretching, strength, coordination, and relaxation exercises to successfully eliminate the causes of back pain.

  2. Exercising. Exercising at least 15 minutes a day can increase strength and endurance in the back and allow the muscles to work better and avoid unwanted muscular imbalance. No need for a gym membership - low-impact activities such as walking, cycling, or core exercises will do.

  3. Stretching. Starting your bowling game or tournament without stretching is the worst thing you can do for your muscles. Lack of stretching not only impedes your performance but also puts you at risk for joint pain and muscle damage. Do basic stretches at least 20 minutes before the game.

  4. Heat & Ice treatment. Applying a cold pack on your back can relieve pain, reduce inflammation and increase the mobility of body motions. It is an example of good care of your body after a long day at the bowling alley. To reach the best result, apply cold for 15 minutes several times in the first 24 hours after the game. Then switch to heat therapy - a heat pad or hot tub will do - it will loosen up those tight muscles of your back.

  5. Maintain a healthy weight. The pelvis of the heavier bowlers is pulled forward, causing a strained lower back.


The most important thing is to take care of yourself. If you are dealing with bowling back pain - don't wait and take action instantly.