Back pain is one of the more common issues we see in junior and adult athletes across Glen Iris, Malvern East, and Ashburton. Whether you’re a fast bowler, cheerleader, footballer, runner, or weekend warrior, the demands of training and competition can place significant stress and load on the spine.

This comprehensive guide explains why back pain in sport happens, how to manage it, when it’s more serious, and how physiotherapy helps athletes recover, supported by current research and our experience treating thousands of local athletes.

Why Back Pain Happens in Active People

Sport places unique demands on the spine. Running, jumping, rotating, bending, and absorbing force all place stress on the back. Our spine is also where we transfer load efficiently between the upper and lower body- so tasks which involve either our arms or legs, still utilize stress and work from our back. In one study (Schäfer et al., 2023), it showed sports-related activity can result in significantly high compressive forces on the lumbar spine. Particularly in sports which involve ballistic jumping and landing, it was estimated force at L4-L5 can be even more than 10x your body weight.

The actual incident rates of back pain in sport varies, but most research show activities which involve high or repeated loading on the spine have a higher association with low back pain. This is also the case in the clinic as we do treat many active people with back pain, including many junior athletes in Glen Iris and Malvern East to adults returning to weekend sport.

Don’t take this the wrong way and assume that sport/activity is bad for our backs. It’s when strength, mobility, technique, or training load aren’t well‑balanced, then this may lead to harmful stress at the spine. While many athletes assume back pain is “just part of training”, the evidence shows it’s far more complex, especially in younger athletes.

Common Movements That Trigger Back Pain in Sport

Depending on the sports, stress on the spine can occur in different ways. Here are some of the common movements which may lead to pain and the sports we often see this in:

Repetitive extension — gymnastics, cheerleading, cricket fast bowling
Rotation + impact — tennis, football, basketball
High‑volume running or jumping — athletics, netball, soccer
Heavy loading — weightlifting, rowing, CrossFit

Back Pain in Young vs Adult Athletes

You do not need to be an older athlete to suffer with back pain. In fact, young athletes are uniquely vulnerable due to rapid growth, high training volumes, and developing technique. In one systematic review, they found prevalence of low back pain in adolescent athletes to range from 11-33%, and one of the most common conditions diagnosed in younger athletes being spondylolysis. Another study of 1,463 students found half of the subjects experienced back pain at least once in their lifetime.

Should people not be playing sport? Definitely no. It’s important to note that back pain is also highly present in the non-sporting population. It is also unclear that back pain increases purely based on sport participation. The benefits of doing sports would outweigh the risk of developing back pain in sport.

Common Causes of Back Pain in Athletes

Back pain in sport can come from a variety of different structures including:

Bones of the spine
Muscles and tendons
Ligaments
Intervertebral discs
Facet joints
Nerves

For some athletes it’s not just one tissue that’s causing pain. Because pain arises from different structures, this means that treatment should not be the same for all back pain in sport.

What Are The Risk Factors

There are some well known risk factors for developing back pain in sport. Some of these we can’t change, but other’s we definitely can control. Some of the common risk factors include:

Training Load

One of the biggest risk factors for injury is high training volume.

Sudden increases in training volume, competition frequency, or intensity can place excessive stress on the spine. This is particularly common during pre-season periods, school holidays, representative programs, or in the lead-up to major competitions. Also not allowing enough rest or recovery days- particularly from repetitive actions will also increase the risk. We see this commonly in the younger athlete who might be doing sports everyday and including at lunchtime at school.

Age and Growth

The older athlete does have a higher risk of developing back pain. Unfortunately we can’t stop you getting older. It’s important though to note that younger athletes are at an increased risk of back injuries due to the demands of growth and development. This we see during growth spurts. For an active child during a growth spurt, the bones, muscles, and tendons are adapting at different rates. This may result in more muscle tightness, loss of flexibility and loss of strength. This means they are potentially reducing an athlete’s ability to tolerate high training loads.

We encourage the younger athletes to reduce some of their sporting loads during a significant growth spurt to allow their body to adapt and reduce the risk of pain.

Reduced Strength and Conditioning

Reduced trunk, hip, and lower limb strength can contribute to increased stress on the lumbar spine during sporting activities. A well-designed strength program can improve performance while helping athletes better tolerate sporting loads.

Technique or Equipment

Peforming tasks or activity with the incorrect movement or position, can result in higher stress and load through specific tissues. Also using the wrong equipment can also place higher demands on the body.

High Body Mass Index (BMI)

As many of the stress that goes through our spine will be associated to our body weight. As this increases, then so does the stress on the spine.

Female athlete

Research shows that female athletes may have a higher prevalence of back pain. This is reported to be associated to anatomical differences and hormonal changes. There still needs more research on the female athlete to understand this better, but the Australian Physiotherapy Association has a great podcast on understanding the risk factors for women in sport:

Understanding Injury Risk For Women In Sport

Previous History and Family History

Again one factor we can’t change. Having a previous back pain episode or even a family history of back pain is associated with an increased risk. For these athletes though they can still address all the other risk factors.

Poor Recovery / Nutrition

Sleep, recovery and diet also has such an important role in injury risk. Our body needs some stress and load to stay healthy- following activity the right recovery, sleep and diet will help our tissues restore, remodel and adapt efficiently. If this balance is not met, then our tissues can become more vulnerable to getting injured over time.

Posture & Sedentary Habits

Prolonged screen time increases risk. So even though people may be experiencing pain during sports and activities- the initial cause may not be directly related to the sport. If you spend all day sitting at a desk and not moving

When Back Pain In Sport Is More Serious

Most back pain improves with load management and exercise — but certain symptoms we highly recommend getting properly assessed.

Red Flags

Night pain
Pain worsening during sport
Neurological symptoms (eg. pins & needles, numbness, bowel or bladder issues)
Pain after a fall or collision
Pain lasting >1–2 weeks

Persistent leg pain, numbness or nerve‑related symptoms can also point to sciatica, which needs its own assessment and treatment approach.

When Imaging Is Needed

Imaging is appropriate when:

Pain persists beyond 4–6 weeks
Bone stress injury is suspected
Neurological symptoms appear
Pain is severe or worsening

Not every case of back pain needs to be imaged, as symptoms do not always reflect structural changes in the spine. This should always be guided by a health professional.

Early Management: What Actually Works

The First 48–72 Hours

When you first experience any back pain in sport try to:

Reduce load — don’t stop completely
Keep moving (walking, gentle mobility)
Manage irritability (heat, ice, short rest breaks)

Why Rest Alone Doesn’t Work

Evidence shows active rehab outperforms passive rest. We know with education and doing the right movements, people recover better from their symptoms.

Safe Ways to Keep Training

An athlete may be limited on doing full-training, but there is always something you can do. This might include:

Modify high‑load movements
Shift focus to strength, mobility, and technique
Maintain aerobic conditioning

Early Exercise

Exercise is medicine. Often exercise targeting core muscles is prescribed or used, such as dead bugs, bird‑dogs, bracing and clinical Pilates‑based core work. Do remember though, the source and type of back pain will vary. This means we don’t do the same exercises for all types of back pain, and all exercises should be tailored and individualized.

How Physiotherapy Helps Athletes Recover Faster

The right physiotherapy plan can make the difference between weeks of frustration and a fast, confident return to sport. Initially physiotherapy will provide a thorough assessment of your back pain to get a diagnosis, understand what has contributed to the condition and then map out the right teatment plan for your recovery. This may include:

Hands‑On Treatment

This might include soft-tissue release, joint mobilization, dry needling, stretching or taping. This is often used to address your presenting symptoms at the time. By reducing pain and improving mobility, athletes can usually start exercising sooner.

Exercise‑Based Rehab

The strongest evidence supports exercise for recovery. This can include mobility, stretching and strengthening- and ideally should be individualised based on the condition. There is moderate quality studies which show core stability exercises (CSE) as an effective method to decrease pain, improve functionality, and increase core strength.

Load Management

Physios will help guide athletes on the right amount of load you should be doing. This can help avoid spikes in training volume — a major risk factor in developing pain or further aggravations.

Technique Correction

Small changes in movement can dramatically reduce spinal stress. Often we will work with coaches to help address an athlete’s technique.

Why Physio Works Better Than Rest

Active rehab builds resilience, strength, and load tolerance. Too many times we see people who initially have tried resting for a week or two, potentially feel ok, but then their pain returns as soon as they return to their activity.

Learn more about Sports Physiotherapy

How SportsFit Physio & Health Can Help

Back pain in sport isn’t one-size-fits-all, and neither is our approach to treating it. Our physiotherapists bring 80+ years of combined experience, having treated thousands of athletes across cricket, cheerleading, football, basketball, gymnastics and running — so we understand how a fast bowler’s back pain differs from a gymnast’s, and how to build a rehab plan around the specific loads of your sport.

We’ve spent more than 10 years working alongside local clubs, schools and sporting pathways across Glen Iris and Malvern East, so we understand the training and competition demands our athletes are actually managing. When a more complex presentation calls for it, our experienced team can bring in myotherapy, clinical exercise, GLA:D, strength & conditioning or dietitian support under one roof, and we stay in contact with families, coaches and clubs — in clinic, online or by phone — so athletes keep progressing safely between sessions. Whether you’re in Glen Iris, Malvern East, Ashburton or Camberwell, care is tailored to your suburb, your sport and your season.

Why Choose SportsFit

Practical Tips for Athletes

To help reduce your risk of getting back pain in sport, we recommend:

Warm‑Up

Prior to any activity it is important you get the body ready first. This might include some mobility or activation exercise. For back pain particularly, some essentials can be:

Hip mobility
Thoracic rotation
Core and gluteal activation
Movement practice

Strength Exercises That Protect the Back

The stronger your body is, the more it will cope with sporting demands. Aim to do a couple of targeted exercise sessions per week which may include:

Anti‑rotation work
Hip strength
Lower limb strength
Posterior chain
Balance drills

Reduce Injury Risk

As we discussed there are quite a few risk factors that you can easily address.

Manage training load
Prioritise sleep and recovery
Refine technique
Build strength before increasing skill difficulty
Seek early assessment

Final Takeaway

Back pain in sport is common — but with the right guidance, athletes recover quickly and return stronger. The research is clear: movement, strength, load management, and early intervention are the keys to long‑term back health.

SportsFit helps athletes stay active, confident, and performing at their best through evidence‑based physiotherapy, sport‑specific rehab, and collaborative care.

Brad Harrigan

APA Sports & Exercise Titled Physiotherapist

About Brad Book Online

References

Azevedo, N., Ribeiro, J. C., & Machado, L. (2023). Back pain in children and adolescents: A cross-sectional study. European Spine Journal, 32, 3280–3289. https://doi.org/10.1007/s00586-023-07751-z

Dal Farra, F., Arippa, F., Carta, G., Segreto, M., Porcu, E., & Monticone, M. (2022). Sport and non-specific low back pain in athletes: A scoping review. BMC Sports Science, Medicine and Rehabilitation, 14, 216. https://doi.org/10.1186/s13102-022-00609-9

Smrcina, Z., Woelfel, S., & Burcal, C. (2022). A systematic review of the effectiveness of core stability exercises in patients with non-specific low back pain. International Journal of Sports Physical Therapy, 17(5), 766–774. https://doi.org/10.26603/001c.37251

Wall, J., Meehan, W. P., Trompeter, K., Gissane, C., Mockler, D., van Dyk, N., & Wilson, F. (2022). Incidence, prevalence and risk factors for low back pain in adolescent athletes: A systematic review and meta-analysis. British Journal of Sports Medicine, 56(24), 1442–1453. https://doi.org/10.1136/bjsports-2021-105035

Schäfer, R., Trompeter, K., Fett, D., Heinrich, K., Funken, J., Willwacher, S., Brüggemann, G.-P., & Platen, P. (2023). The mechanical loading of the spine in physical activities. European Spine Journal, 32(9), 2991–3001. https://doi.org/10.1007/s00586-023-07733-1