One of the more successful posts on this blog has been the post involving treatment and management of tennis toe. I had long suffered from tennis toe and developed a number of basic steps to reduce and ultimately rid myself of this problem. I hope that my tips have been helpful. Well, as I have gotten older, I have been experiencing more lower back problems and thought that it was time to provide some of my tips of how I have managed the lower back as well.
Tennis involves a lot of twisting and turning, often with our upper body leaning forward. According to my orthopedic surgeon brother, these types of motions are the exact types that can lead to spinal disc injuries. Especially the bending forward while twisting.
The first best exercise that I use to prevent problems or manage spine flare-ups is the Mckenzie exercises. Essentially, the purpose of these exercises is to try to push the disc forward to counteract so many motions, either playing tennis or at work, that urge the disc backward or laterally. The Mckenzie exercise involves placing both of your palms on your lower back and then lean your upper body and head backward in a slow, deliberate action. You then hold this position for about 10 seconds.
This exercise can also be performed by lying down on your stomach and push your upper body upward (i.e. "upward dog") and hold for 10-15 seconds. See link to exercise below:
https://www.youtube.com/watch?v=clfpWjqVP6U
I will even perform the above technques several times during a match. Yes, I look weird, but so what. It helps.
Secondly, I experience the most problems while serving. I think that this is a result of the follow through of the serve where I end up twisted and leaning forward. One of the serve modifications I have used when my lower back flares up is revert to a service motion that resembles old timers like Rod Laver, Ken Rosewall and Ilie Nastase where I do not jump during the serve. Rather, I pivot my back leg forward while I make contact with the ball. See the video below of a much older Nastase performing his serve.
https://www.youtube.com/watch?v=Wzy2ZIfOt6I
I think this causes my hips to swing forward which gives me a more straight forward facing hip posture as I bend forward. In other words, it avoids the twist and forward bend. You might think that not jumping during the serve will reduce power and spin. However, I have found that since my body has less movement, I make consistent good contact and do not experience a decrease in power/spin.
The other side beneficial side effect of the above service modification is that I tend to be in a better position to run into the net. I play mostly doubles and, as we all know, getting to the net quickly and in a good position often leads to a strong volley.
I am not a doctor, and I do not intend to give medical advice. The foregoing techniques have benefited me greatly and I hope they do the same for you.
