Padel and your spine: how to look after yourself and keep playing

Pablo Martínez Jarque, Doctor of Chiropractic · 6 November 2026 · 5 min read

The glass vibrates, the ball bounces and your body is already getting ready for the next shot. Padel has become one of the most popular sports in Spain, and it is no coincidence: it is social, fun and quick to learn. But it also asks a lot of your body.

What padel demands from your body

• Fast trunk rotations. In the smash, the bandeja or the víbora, power starts in your feet and travels through your legs, hips and spine to your arm.
• Constant changes of direction. Starting, stopping and moving sideways on a small court.
• Sustained postures. Plenty of play with bent knees and a leaning trunk, especially at the net.
• Reflexes and coordination. Your nervous system has to read the ball and organise movement in tenths of a second.

Your spine is at the centre of it all: it is the axis that transmits power and lets you rotate with control.

Habits to look after yourself on and off the court

1. Warm up properly. Ten minutes of hip, spine and shoulder mobility before playing, not just hitting a few balls.
2. Increase intensity gradually. Especially when you come back from holiday or play more matches than usual.
3. Work on your strength. Two general strength sessions a week, with attention to your trunk and hips, help you cope better with the demands of the game.
4. Look after your technique. A few lessons with a qualified coach correct movements that always overload the same area.
5. Check your equipment. A racket that is too heavy or worn-out shoes make a difference.
6. Rest and stretch. Your body adapts on rest days, not on the court.

What a chiropractic assessment can add

In an assessment we look at how your spine, hips and shoulders move, and how all of that fits with what padel asks of you. We explain what we find and, when appropriate, suggest a care plan to work on the mobility and function of your spine.

It complements your training; it does not replace it: warming up, strength, technique and rest are still the foundation.

Educational content. It is not a diagnosis or a treatment recommendation and does not replace an assessment by a healthcare professional. If any symptom persists, please see your doctor.