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Badminton back pain during smashes or clears is often caused by locking your body and forcing the motion instead of letting it flow. One of the simplest fixes is learning to lift your playing leg when you hit. By raising the back leg slightly during the smash or clear, you allow your hips and torso to rotate smoothly instead of twisting against a fixed lower body. This reduces pressure on your lower back and lets your core move naturally with the shot. The lifted leg acts like a counterbalance,
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