Lower back
A stiff or sore lower back is common after long sessions, from bending to low balls and twisting on overheads.
Why it happens
When the hips and upper back are stiff, the lower back does the bending and twisting for them, and long sessions or a run of matches add up.
What helps
Bend from the hips and knees for low balls rather than from the back. Keep the upper back mobile so the turn on overheads does not all come from the lower back. Strengthen the hips and the trunk a few times a week. Warm up before you play, especially in the cold.
The routine
Cat and cow on your hands and knees, ten slow reps Glute bridges, ten slow reps Bird dog, five each side, holding for a breath Open books lying on your side, five each side
When to see a physio
See a physiotherapist or doctor if the pain spreads down a leg, comes with numbness or weakness, lasts more than two weeks or follows a fall. Get urgent medical help if you lose control of your bladder or bowels.