Strong Backs, Strong Swings: Back-Saving Tips for Field Hockey Players

Have you ever stepped off of the field hockey field with back pain?  You are not alone!  Field hockey is a fast-paced, dynamic sport that requires lots of running, time spent in a low, bent-over position, and repetitive rotational movements to generate powerful swings. While all movements and positions required in the sport are safe in moderation, it is common for many field hockey players to feel limited by low back pain after a game or practice at some point in their athletic career.  The good news is that with the right management strategies, you don’t have to let pain keep you out of the game for long.  To move freely and stay pain-free, implement these back saving tips to help you get better, play better, and stay better.

Strength Training

Have you ever been told to avoid strength training during the field hockey season?  Are you worried that lifting weights might make you sore or slow you down on the field?  In reality, in season strength training is a great way to decrease low back pain, prevent injuries, and stay powerful throughout the season.

Back Muscle Activation

Field hockey players who perform back strengthening exercises have a lower risk of developing low back pain.  Field hockey is a non contact sport and over half of the injuries reported are non contact injuries.  However, many injuries also occur from collisions with other players and falls on the field.  Strengthening the muscles that support your back can improve dynamic stability, injury resilience, and overall capacity to keep your back feeling game ready throughout the season.  Try incorporating these exercises during the field hockey season to activate key muscles that are used when playing field hockey.  Perform 2 sets of 10 reps each side daily.

Single Leg RDLs: 

Supermans:

Components of a Strength Training Program

It is important for field hockey players to have a strength training routine that keeps them healthy and allows them to perform their best throughout the season.  When passing a field hockey ball or taking a shot, your body uses the strength in its muscles to transfer energy and generate power.  Although there isn’t a lot of research on strength training that is specific to field hockey, there is research in comparable sports such as soccer that shows there is a decreased risk of injuries and less time spent recovering from injuries when athletes perform strength training.  Field hockey players should perform a thorough strength training program that incorporates large movement patterns, sport specific exercises, and exercises that target isolated muscle groups to meet the demands of field hockey.

It is best to start each strength training session with large movement patterns such as squats, deadlifts, and lunges to develop a foundation of full body strength.  Large movement pattern exercises should be followed by sport specific exercises related to field hockey.  These exercises should include rotational movement patterns which include a chop or rotational medball throw.  Lastly, field hockey players should finish their strength training sessions with exercises that isolate specific muscle groups that are weak to enhance muscle balance.  Isolated exercises that can be incorporated include lateral band walks, bridges, knee extensions, and hamstring curls.   

While in season, strength training should be performed to maintain muscle strength which incorporates lifting higher reps of a lighter load a couple of days a week.  It is best to strength train when you don’t have a field hockey game the next day to keep your body fresh on game day.  During the off season, strength training should focus on gradually progressing intensity to increase muscle strength.  This incorporates lifting fewer reps of heavier weights a few times a week.  Many field hockey players do Sports Performance training at Trifecta Therapeutics to  prepare their body to perform at its best during the field hockey season.  If you want personalized strength training sessions, contact us today.

Back Mobility Exercises

About two-thirds of field hockey players with back pain also report low back tightness after a field hockey game or practice.  Incorporating back mobility exercises into a field hockey training routine will improve flexibility, reduce muscle tightness, and decrease the risk of low back pain.  

Field hockey is a sport that requires players to spend a lot of time leaning forward and rotating through the back and hips on offense and defense.  Therefore, it is important to perform back mobility exercises that meet the demands of the sport to maximize results while staying low on the field.  Here are three exercises that focus on back mobility with rotation and a forward bent position.  Try performing the following exercises daily, 2 sets of 10 reps each side.

World’s Greatest Stretch: 

Walking Lunges With Rotation: 

Jefferson Curls: 

Conclusion

Low back pain is common in field hockey athletes, however, it shouldn’t stop you from playing the sport that you enjoy.  Many of our athletes at Trifecta have low back pain that can be managed with strength training and mobility exercises.  Get back in the game moving freely after incorporating these exercises into your daily training routine:

• Single Leg RDLs

• Supermans

• World’s Greatest Stretch

• Lunges With Rotation

• Jefferson Curls

If you continue to have pain or need help getting back to sport, our Physical Therapists and Sports Performance Coaches at Trifecta Therapeutics can help.  We provide 1 on 1 high quality care and take time to perform a thorough evaluation to determine the root cause of your back pain.  Contact us today to make an appointment.

Written by Dr. Brielle Oden, PT, DPT

Resources:

Barboza SD, Joseph C, Nauta J, van Mechelen W, Verhagen E. Injuries in Field Hockey Players: A Systematic Review. Sports Med. 2018 Apr;48(4):849-866. doi: 10.1007/s40279-017-0839-3. Erratum in: Sports Med. 2018 Jul;48(7):1759-1760. doi: 10.1007/s40279-018-0873-9. PMID: 29299879; PMCID: PMC5856874.

Dobbin N, Getty C, Digweed B. Factors associated with non-specific low back pain in field hockey: A cross-sectional study of Premier and Division One players. PLoS One. 2024 Jul 23;19(7):e0305879. doi: 10.1371/journal.pone.0305879. PMID: 39042639; PMCID: PMC11265690.

Durán-Custodio R, Yanci J, Raya-González J, Beato M, Castillo D. High-Load Strength Training Reduces Injury Incidence and Injury Burden and Improves Physical Fitness in Young Highly Trained Soccer Players. Sports Health. 2025 Apr 27:19417381251333417. doi: 10.1177/19417381251333417. Epub ahead of print. PMID: 40289456; PMCID: PMC12037537.