When playing golf, players transfer the stress of the golf swing to their back, causing lower back pain. Some players actually injure their backs when playing and they have to be off the course for many weeks or months. Prevention is always better than cure. To protect their backs, players must learn to transfer some of that stress of the swing to areas of the body that can handle it. Players can prevent lower back pain if they take precautions in warm up, the swing, bio-mechanics and when carrying the golf bag.
1. Warm Up
Golfers tend to rise early and start hitting the ball immediately. They forget that the muscles have been idle all night and they are stiff. That is guaranteed to cause injury. To protect your back arrive at the golf course a bit early and perform a thorough warm up which includes stretching and easy swings to get the muscles warmed up and limber. Stretching must include the hip region, the torso, the shoulders, and the hamstrings. After stretching gently swing the irons, starting with the smallest and then gradually increase the size. That will warm up all the muscle groups that are going to work during the game.
2. Practice Your Swing
The purpose of the swing is to produce substantial clubhead speed. This requires a lot of force and twisting that takes place in the low back. To prevent injury, develop a smooth rhythmic swing which produces less stress to the lower back. Proper posture and balance are required to produce more clubhead velocity while distributing weight even on the feet. To get this right, work with a golf pro or take lessons when starting out. Then practice, practice and practice till you get your swing right.
3. The Bio-mechanics of Golf and the Low Back
The golf swing produces a force that puts stress on the L5-S1 disc space because the joints in this section of the spine allow a lot of rotation. Problems of back pain that affect this segment are quite common in younger golfers because they tend to swing the hardest when they play golf. To avoid back pain that can be debilitating, learn to perform an easy and fluid swing. Then keep your hamstrings flexible through regular stretching exercises so that the pelvis can move more to reduce stress to the L5-S1 region.
4. How to Safely Carry the Golf Bag
Carrying the bag on one shoulder which twist the back and repeated bending to pick up the bag can stress the low back and cause muscle strain. Look for an integrated golf bag stand that opens when you set it on the ground to avoid repeated bending. If you must carry your bag, use dual straps to divide the weight across your back and prevent low back pain.
When you take these precautions to prevent injury to your lower back, you can enjoy your game every week. Never let your guard down and cause unnecessary injury.
1. Warm Up
Golfers tend to rise early and start hitting the ball immediately. They forget that the muscles have been idle all night and they are stiff. That is guaranteed to cause injury. To protect your back arrive at the golf course a bit early and perform a thorough warm up which includes stretching and easy swings to get the muscles warmed up and limber. Stretching must include the hip region, the torso, the shoulders, and the hamstrings. After stretching gently swing the irons, starting with the smallest and then gradually increase the size. That will warm up all the muscle groups that are going to work during the game.
2. Practice Your Swing
The purpose of the swing is to produce substantial clubhead speed. This requires a lot of force and twisting that takes place in the low back. To prevent injury, develop a smooth rhythmic swing which produces less stress to the lower back. Proper posture and balance are required to produce more clubhead velocity while distributing weight even on the feet. To get this right, work with a golf pro or take lessons when starting out. Then practice, practice and practice till you get your swing right.
3. The Bio-mechanics of Golf and the Low Back
The golf swing produces a force that puts stress on the L5-S1 disc space because the joints in this section of the spine allow a lot of rotation. Problems of back pain that affect this segment are quite common in younger golfers because they tend to swing the hardest when they play golf. To avoid back pain that can be debilitating, learn to perform an easy and fluid swing. Then keep your hamstrings flexible through regular stretching exercises so that the pelvis can move more to reduce stress to the L5-S1 region.
4. How to Safely Carry the Golf Bag
Carrying the bag on one shoulder which twist the back and repeated bending to pick up the bag can stress the low back and cause muscle strain. Look for an integrated golf bag stand that opens when you set it on the ground to avoid repeated bending. If you must carry your bag, use dual straps to divide the weight across your back and prevent low back pain.
When you take these precautions to prevent injury to your lower back, you can enjoy your game every week. Never let your guard down and cause unnecessary injury.
