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Bowling With A Bad Back

If you have ever had a bad back, you know it is a tough thing to overcome. Bowling with a bad back is a challenge and not a pleasant experience.

If you have back pains, stiffness, soreness or just tight muscle conditions where your flexibility is restricted, then you must be careful to not risk further discomfort or injury by bowling.

Lower back soreness, in particular, affects your ability to introduce leverage or power into your game.

If you have a sore back, then there are a couple of things you might try to get you through a competitive session:

1. Do smooth and slow stretching exercises before rolling the bowling ball. Slow toe touches, or mid calf touches with your legs together can help stretch the muscles in your lower back. Be careful to not strain excessively or move too quickly as to worsen your condition but rather hold your stretch position for ten seconds before slowly releasing the position.

2. Preset your spine angle in your stance position to match your preferred finish position at the foul line. In doing so, you can maintain the same spine angle forward-tilt throughout your approach and release.

3. Keep your head as motionless as possible while walking to the foul line. Avoiding unnecessary torso movement will reduce the likelihood of placing additional pressure on your already sore back.

4. Avoid trying to thrust your bowling arm through the delivery zone and adding power while risking further injury. A smooth and one piece forward swing and follow-through motion serves you best when bowling with a sore back.

5. Avoid runaway footsteps where you walk so quickly to the foul line that you have to brake suddenly with a forced slide and risk jamming your back, especially if you slide into a sticky spot on the approach.

6. Use a consistent ball delivery speed so you can make sensible alignment and adjustments decisions.


Bowling with a bad back is certainly no fun but if you are careful to avoid further injury by relying on accuracy, ball speed control, and trying not to overpower your bowling ball, you can bowl effectively and score well.

The old adage to “beware of the injured warrior” can apply to you if you follow these tips when your back is flaring up. Use your focus and concentration skills to get you through completion of your competition.

It is highly recommended to consult with your physician or physical trainer before bowling if you are experiencing back pains. Don’t be foolish and throw caution to the winds by forcing yourself to bowl if you have doubt about finishing and avoiding further discomfort.