Golfing
Golf has become one of the most popular sports in Canada. While golf is generally considered a safe activity, it can produce injuries to the lower back and spine that cause episodes of lower back pain.
Golf workouts should be devoted half to improving flexibility and half to strength training. If you put too much emphasis on flexibility, you will have muscles that are loose but also weak and easily injured. If you put too much emphasis on strength, you will lose some flexibility, which will rob you of power and distance on your stroke.
The golf swing subjects the lower spine to rapid, intense stress that can lead to muscle strains. A continued incorrect swing can lead to disc disease, degeneration of the vertebrae, and joint disease. To reduce the risk of injury, golfers should warm up properly, develop good swing mechanics, and perform conditioning exercises off the golf course.
These tips can help golfers prevent lower back pain:
- Warm up before playing. Start by stretching the shoulder, torso, and hip regions as well as the hamstring muscles. Next, swing a club gently to prepare the muscles for the force (torque) and twisting (torsion) that the golf swing produces.
- Raise a golf club over your head and hold. Then move the club behind your back, extend your arms, and hold.
- Learn proper swing technique. The object of a golf swing is to develop significant clubhead speed, and this applies a great deal of stress to the lower back. A smooth, rhythmic swing produces less stress.
With a proper swing, the shoulder, hip, chest, and lower spine rotate to share the load of the swing. The shoulder and hip turn combined with a wrist snap will produce more clubhead velocity than a stiff-arm swing.
- Carry the golf bag properly. Repeated bending over to pick up a golf bag can lead to muscle pulls. You can avoid repetitive strain on your back by purchasing a golf bag with a stand that opens when the bag is set on the ground, eliminating the need for repeated bending.
If you carry your own bag, be sure to lift it properly. Click here to learn more about the correct way to lift an object.
Using dual straps can distribute the weight across your back evenly and reduce the chances of developing lower back pain from carrying an uneven load. If your bag has only a single strap, switch shoulders regularly.
Warm-up Swings and Putting
- Perform half-swings with a sand wedge for one minute.
- Perform a three-quarter swing with a 5-iron for one minute.
- Putt back and forth across the greens, including three-foot practice putts for four minutes.
- Try practice swings with the club you will use for tee off, focusing on balance and tempo, for one minute.
Research has shown that a good golf swing is a balanced motion that uses muscles from both sides of the body equally. Many golf programs used to concentrate on strengthening the left “power” side; most experts now recommend spending equal time working on each side of your body.
Warming up and preparing properly will help ensure that you have a great game and complete the 18th hole pain-free.
