Back Pain and Golf
IN: Health and Fitness | by David Chettle | 30 May 2004
Back pain is unfortunately the most common injury suffered by golfers today. Back pain can result from many different activities including but not limited to: your golf swing; incorrect lifting techniques at work or home, poor flexibility, bad posture, incorrect sleeping positions, excess weight, and the list goes on. So what can be done to minimise the chances of injuring your back?
Studies have shown that there is a higher incidence of back pain and injury in those that do not exercise compared to those that exercise regularly. Exercise can help prevent back pain from ever occurring and may also help in the relief of pain and decrease recovery times.
How can regular exercise help?
A well-constructed exercise program will help to strengthen your back and abdominal muscles that will help to stabilise your trunk during movement. Most people don't realise that strong abdominal muscles are just as important as strong back muscles in the prevention of back pain and the avoidance of injury.
A professionally designed exercise program will also focus on improving your flexibility to further decrease the chance of injuring your back. If required, your program should also help you to lose excess weight so that your spine is not under increased stress. It is imperative that you undergo an assessment protocol to determine your needs, strengths and weaknesses prior to the design of your program.
Unfortunately, most people don't give a second thought about their back until it's too late. This is the wrong approach to take as back injury is one of the most common reasons for time off work (not to mention off the golf course) - it is estimated that 4 out of every 5 people will at some point in their lives suffer from back pain.
Below are a few of tips to help you decrease your chances of suffering back pain:
- Make sure you maintain good hamstring, glute, and hip flexor flexibility
- Be conscious of your posture when sitting and standing - chest up, shoulders back and down
- Have your swing analysed by a teaching professional to ensure that you are not stressing your back unnecessarily
- While out practising - warm up fully prior to hitting your first ball (stretches!!)
- Also while out practising - vary your routine (don't spend 2 hours putting non-stop)
- When lifting weights, use controlled movements and maintain sound spine posture at all times
