Whether you’re a professional bowler or an occasional enthusiast, it’s important to safeguard yourself from injuries. From lifting a heavy ball to twisting during follow-through, there are several reasons why you might experience soreness and pain in your lower back after you get home from the lanes. Here are a handful of tips on how to protect your back and spine at the bowling alley. 

4 Tips to Prevent Back Injuries While Bowling

1. Use the Appropriate Technique

Even if you don’t go bowling very often, your body will benefit from the basics of proper form. When you pick up the ball, use both hands, and bend your knees slightly to take some of the stress off your lower back. As you approach the lane, keep your dominant hand beneath the ball. Move your arm out and back, and release the ball when it aligns with your ankle.

2. Watch Ball Weight

As a general rule, you should use a bowling ball that is about 10% of your body weight. More importantly, the ball should feel comfortable in your hand. While you want enough weight to avoid overthrowing the ball, you don’t want it to require too much physical exertion to throw. 

3. Wear the Right Shoes

While rental shoes at the bowling alley will likely keep you from slipping on the lanes, they don’t always offer the best support. Rather than having to inspect several pairs of rentals for quality, save time by purchasing your own bowling shoes with plenty of traction and arch support. 

4. Warm Up First 

Herniated discs and muscle spasms are among the most common back injuries associated with bowling. Fortunately, warmups are quite effective in preventing these. Take a short walk or run prior to bowling, followed by a series of overhead stretches, cross stretches, and lunges.

The next time you’re in the mood for bowling with friends and family, head to All Star Lanes & Banquets in La Crosse, WI. In addition to dozens of well-maintained lanes, this bowling alley also features a full bar and grill, which makes it perfect for parties. Call (608) 788-7827 to reserve the banquet hall for your event, and visit them to online to learn more about group rates, leagues, and rewards programs.