Lower Back Strain in Walking Football

A lower back strain is an injury to the muscles and soft tissues that support the spine. These muscles play a key role in posture, balance and rotational movement — all of which are used constantly in walking football.

Because many players return to football later in life, back muscles are often tight and weaker than they should be, increasing the risk of strain.

Why Lower Back Strains Are Common

Lower back strains usually occur when twisting sharply, reaching for the ball, turning suddenly or bending awkwardly. Fatigue, poor core strength, limited hip mobility and inadequate warm-ups all increase risk.

Early Warning Signs

Stiffness in the lower back, soreness after matches, pain when twisting, tightness when standing up and reduced flexibility are common symptoms.

What To Do If Pain Starts

Stop playing immediately. Apply ice or heat depending on comfort, rest and avoid bending or twisting. Seek medical advice if pain persists beyond 48 hours.

Typical Recovery Times

Rehab and Strengthening

Gentle mobility exercises, core strengthening, stretching and posture awareness help rebuild back stability.

Prevention Tips

Warm up thoroughly, strengthen your core, stretch hips and back regularly and build match intensity gradually.

Final Thoughts

Lower back strains can be uncomfortable but are very preventable with good preparation and early care.

Part of the Walking Football Injuries Hub:
👉 /walking-football-injuries/