How To Ease Back Pain After Skating

Roller skating is a fun and invigorating sport enjoyed by millions of people worldwide. However, it can also cause some discomfort, particularly in the form of back pain.

In this article, we will explore how to ease back pain after skating, addressing common causes, immediate steps for relief, and long-term strategies for prevention.

Disclaimer: all the information is not a substitute for professional medical advice. Consult a doctor for personalized guidance.

But before we cover the question of how to ease back pain after skating, we’ve often been asked, can roller skating cause back pain? So, we’ve decided to address it. Click the link to find out.

Common Causes of Back Pain in Skaters

Muscle Strains

Skating involves the use of various muscles, especially those in the lower back and core. If these muscles are not accustomed to the demands of skating or are overused, they can become strained, leading to back pain.

Poor Posture and Technique

Incorrect posture and technique while skating can put unnecessary stress on the spine, leading to discomfort and pain. Maintaining proper form and posture is essential to avoid aggravating existing back issues or causing new ones.

Overuse and Repetitive Stress Injuries

Frequent or prolonged skating sessions can cause repetitive stress on the back muscles and spine, potentially resulting in inflammation and pain.

Falls and Other Trauma

Falls are a common occurrence in roller skating. Landing incorrectly or experiencing a sudden impact can cause injuries to the back and spine, leading to pain and discomfort.

Immediate Steps to Alleviate Back Pain After Skating


After experiencing back pain from skating, it’s essential to give your body time to recover. Resting allows your muscles and spine to heal, reducing inflammation and pain.

Ice Therapy

Applying ice to the affected area can help reduce inflammation and numb the pain. Use a cold pack wrapped in a towel or cloth and apply it to the painful area for 15-20 minutes at a time, several times a day.

Over-the-counter Pain Relievers

Over-the-counter pain relievers, such as ibuprofen or acetaminophen, can provide temporary relief from back pain. Always follow the recommended dosage and consult a healthcare professional if you are unsure about using these medications.

Gentle Stretching

Gentle stretching can help relieve tension and stiffness in the back muscles. Start with basic stretches, such as the cat-cow stretch, and gradually work your way to more advanced stretches as your pain subsides.

how to ease back pain after skating

Long-term Strategies for Preventing and Managing Back Pain

Regular Exercise and Conditioning

  • Core Strengthening Exercises – A strong core supports the spine and reduces the likelihood of back pain. Incorporate core exercises, such as planks and bridges, into your exercise routine to help prevent back pain after skating.
  • Flexibility Training – Improving flexibility can reduce the risk of strains and injuries. Incorporate stretching exercises into your daily routine, focusing on the back, hips, and hamstrings.

Proper Skating Technique and Posture

  • Seeking Advice from Professionals – If you’re unsure about your skating technique, consult a professional roller-skating instructor or coach who can provide guidance on proper form and posture.
  • Practicing Correct Form – Always pay attention to your posture and technique while skating. Maintain a slight bend in your knees, keep your core engaged, and avoid hunching your shoulders.

Gradual Progression in Skating Intensity

To prevent overuse injuries, gradually increase the intensity and duration of your skating sessions. This allows your body to adapt and reduces the risk of back pain.

Wearing Appropriate and Well-fitted Gear

Skates – Ensure that your roller skates are the correct size and provide adequate support for your feet and ankles. This helps maintain proper alignment and reduces strain on the back.

Protective Equipment – Wearing appropriate protective gear, such as wrist guards, knee pads, and helmets, can help prevent injuries that could contribute to back pain.

Alternative Therapies for Easing Back Pain


Massage therapy can help relax tight muscles, improve circulation, and alleviate back pain. Consider scheduling regular massages to complement your skating routine and address any discomfort.


Acupuncture is a form of traditional Chinese medicine that involves inserting thin needles into specific points on the body to alleviate pain and promote healing. Some individuals find relief from back pain after skating through regular acupuncture treatments.

Chiropractic Care

Chiropractors specialize in the diagnosis and treatment of musculoskeletal conditions, including back pain. They can provide adjustments, stretches, and other therapies to help alleviate pain and improve spinal alignment.

Yoga and Pilates

Both yoga and Pilates can help improve flexibility, strength, and posture, which are crucial for preventing and managing back pain. Incorporate these practices into your exercise routine to support your skating and overall well-being.


When to Seek Professional Help

Identifying Red Flags for Serious Injury

If you experience severe, persistent, or worsening back pain, it’s essential to consult a healthcare professional. Other red flags include numbness or tingling in the legs, weakness, or loss of bladder or bowel control.

Importance of Early Intervention

Seeking professional help early can prevent long-term issues and ensure that your back pain is appropriately addressed.

Types of Medical Professionals to Consult

Depending on the nature of your back pain, you may need to consult a primary care physician, orthopedist, physical therapist, or sports medicine specialist. These professionals can provide guidance on managing and preventing back pain after skating.

Consult medical professionals


Understanding how to ease back pain after skating is crucial for enjoying the sport without discomfort. By addressing the common causes, taking immediate steps for relief, and adopting long-term strategies for prevention, you can minimize the impact of back pain on your skating experience.

Prioritize self-care and prevention, and remember that seeking professional help when necessary is essential for maintaining your overall health and well-being.


Question: What are the common causes of back pain after roller skating?

Answer: Common causes of back pain after roller skating include muscle strains, poor posture and technique, overuse and repetitive stress injuries, and falls or other trauma.

Question: How to ease back pain after skating?

Answer: Immediate steps for alleviating back pain after skating include resting, applying ice therapy, taking over-the-counter pain relievers, and performing gentle stretches.

Question: What are some long-term strategies for preventing back pain after skating?

Answer: Long-term strategies include engaging in regular exercise and conditioning (such as core strengthening exercises and flexibility training), maintaining proper skating technique and posture, gradually progressing in skating intensity, and wearing appropriate and well-fitted gear.

Question: Are there any alternative therapies for easing back pain after skating?

Answer: Alternative therapies include massage, acupuncture, chiropractic care, and practicing yoga or Pilates.

Question: When should I seek professional help for my back pain after roller skating?

Answer: Seek professional help if you experience severe, persistent, or worsening back pain, or if you notice any red flags such as numbness or tingling in the legs, weakness, or loss of bladder or bowel control. Early intervention is essential to prevent long-term issues and ensure proper treatment.

Question: What types of medical professionals can help with back pain after roller skating?

Answer: Depending on the nature of your back pain, you may need to consult a primary care physician, orthopedist, physical therapist, or sports medicine specialist. These professionals can provide guidance on managing and preventing back pain after roller skating.

Our Story

Welcome to Skates of Glory! Join us as we dive into the roller skating world, sharing insights, tips, and inspiration for skaters of all levels. Let's roll together and embrace the skate life!

Oliver Harris
Greetings fellow skater, I'm Oliver Harris!

Hello, I am Oliver Harris, a skilled roller skater with expertise in roller derby and speed skating who brings years of experience and contagious enthusiasm to Skates of Glory.

Emma Moore
Hey there fellow skater, my name is Emma Moore

I am Emma Moore, an accomplished artistic roller skater and professional coach who combines sports psychology with my passion for skating.

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