Trevor Ng
Golf is a sport that involves a lot of twisting and bending motions, which can put uneven pressure and strain on the spine and lead to back pain. In fact, lower back pain is the most common ailment suffered by golfers of all ages, with 28.1% of players dealing with it after every round. This pain can be caused by a variety of factors, including poor swing mechanics, inadequate muscle engagement, weak core muscles, and prolonged periods of play. However, there are also several treatment options and preventative measures that golfers can take to manage and relieve their back pain, such as rest, medication, physical therapy, and stretching.
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What You'll Learn
Poor swing mechanics
- Excessive tilting of the hips and spine throughout the swing can put a lot of stress on the back. Suttie, a top golf coach, recommends standing taller and turning on a flatter plane, not a tilted one.
- Excessive side bending through impact, known as "Hanging Back", can put added stress on the right side of the lumbar spine and lead to lower back injuries.
- Swinging too hard can cause erratic ball placement and increase the chance of over-exerting your back and causing injury.
- A reverse pivot, where the lower back rotates too late, can cause lower back pain.
- Poor posture at address, such as slouching over the ball, can cause undue strain on the back.
- Using old clubs that are not suited to your current swing speed can set you up for back problems.
- Lack of mobility in the ankles, hips, thoracic spine, and shoulders can force the lower back to carry excessive loads, leading to injuries.
To avoid back strain and injuries due to poor swing mechanics, golfers should focus on improving their mobility, especially in the hips, thoracic spine, and ankles. They should also ensure that their clubs are suited to their current swing speed and avoid swinging too hard. Additionally, golfers should pay attention to their posture and try to maintain a straight spine during their swing.
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Muscle strain treatment
Muscle strains are common but painful injuries that can often be treated at home, but sometimes they require medical care. They are caused by pulling a muscle too hard or using it too much, which weakens the fibres. Strains can range from mild to severe, with a mild strain only breaking tiny fibres within the fabric of the muscle, while a severe strain can tear all the way through.
If you experience a muscle strain, it is generally advisable to rest for a day or two, apply heat and/or ice, and take pain medication. Icing can help decrease inflammation from overworked muscles and is typically used immediately after exercise or the onset of pain for about 15 minutes at a time. Resting from pain-inducing activities will allow the muscles to heal quickly, and excessive rest beyond two days can prolong recovery. Heat can be used after a couple of days of rest to soothe muscle tension, again for about 15 minutes at a time. Non-steroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen or naproxen can help reduce inflammation, and acetaminophen can be taken in conjunction with NSAIDs to help reduce pain.
For more severe strains, platelet-rich plasma injections are a newer treatment option that uses platelets from your own blood to stimulate tissue repair. This treatment is still unproven, but some studies suggest it can speed up healing. If you heard or felt a "pop" when your muscle tore, if you can't move your muscle at all, or if pain, bruising, and swelling are severe, seek medical attention immediately. Additionally, if symptoms persist or worsen after a few days, or if you develop nerve-related symptoms like numbness, tingling, or weakness, it is important to see a healthcare provider.
To prevent and treat golf-related muscle strains, it is important to focus on improving hip mobility and flexibility, as well as strengthening the core muscles in the hips and lower back. Cross-training with yoga or Pilates can help improve hip mobility, and exercises such as planks and side planks can help build core strength. Stretching before playing golf is crucial to prevent muscle strain, and golfers should focus on warming up their neck, shoulders, upper back, and hips to prepare for the high-velocity movement of golf swings.
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Golf-related middle and upper back pain
The leading cause of golf-related middle and upper back pain is poor swing mechanics. When a golfer uses improper technique, it puts stress on the middle and upper back, leading to pain and injury over time. Bending too far to the trailing side during the forward swing, for example, can place excessive force on the middle and upper back, leading to muscle strain and ligament sprains. In addition, weak core muscles can also increase the risk of muscle strain in the middle and upper back as the body compensates by overworking other muscle groups.
To prevent golf-related middle and upper back pain, it is important to focus on improving swing mechanics, strengthening the core, and increasing flexibility in the hips and upper back. Proper posture, balance, flexibility, and strength are crucial to reducing the risk of injury and improving performance. Stretching and warming up the middle and upper back, as well as the hips, shoulders, and neck, can help prepare the body for the high-velocity movement of a golf swing.
Specific exercises such as planks and side planks are effective at building core strength, which is essential for reducing the strain on the middle and upper back during a golf swing. The quadruped rocking exercise is another useful stretch that prepares the entire spine and hips for a proper golf posture, making it an excellent warm-up for the squatting and bending movements in golf. Additionally, the seated rotation exercise is a golf-specific stretch that prepares the upper back muscles for the rotation movement during the swing, helping to reduce the risk of injury.
If you are experiencing middle or upper back pain due to golf, it is important to rest for a day or two and apply ice to reduce inflammation. Over-the-counter pain medications such as ibuprofen or naproxen can also help decrease inflammation and manage pain. Once the acute pain has subsided, manual therapy techniques such as chiropractic adjustments, physical therapy, and massage can be extremely effective in promoting healing and reducing recovery time.
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Warm-up exercises
Warming up before a round of golf is extremely important. Golf involves physical activity for potentially 2-4+ hours, and warming up prepares your body for the high-velocity movement of golf swings. Poor swing mechanics put stress on the lumbar spine, leading to low back pain, the most common ailment seen among golfers.
Planks
Planks work your core muscles, which are important muscles used in golf. To do a plank, lie on your stomach with your hands resting on the floor on each side of your chest. Gently push your body up with your hands, keeping your wrists below your shoulders and your core muscles engaged. Hold this position for 30 seconds, then release. Repeat 3 times daily.
Side Planks
Side planks are also effective at building core muscles. Start in a plank position, then roll onto your left side. Stack your right foot on top of your left foot and use the strength of your left arm to balance on your left hand. Raise your right arm so it's in line with your left arm. Hold this position for 15 seconds, then switch to the other side. Repeat 3 times daily.
Hip Flexor Stretch
This stretch works on the hip and helps with the range of motion in your golf swing. Kneel on one knee on a pillow or pad on the floor, with the opposite foot about 6 inches ahead of the pillow. Extend the hip of the kneeling side backward while shifting your body weight forward onto the opposite leg.
Quadruped Rocking
This exercise stretches your entire spine and hips, preparing your back and hips for a proper golf posture. It's also a good warm-up for the squatting and bending you do in golf. Start on your hands and knees with your hands under your shoulders and knees under your hips. Pull your belly toward your spine but maintain a natural curve in your lower back. Move your hips backward until you feel the stretch in your low back and hips. Do this 10 times daily.
Seated Rotation
This exercise stretches the upper back and prepares those muscles for the rotation movement during a golf swing. Sit upright on a chair with your knees bent. Place your golf club into the crease of each elbow. Cross your right arm over your left so they're at shoulder height, then rotate your upper body to the right. You can place a yoga block between your knees to help stabilize your lower back in this stretch.
Bird Dog
This exercise focuses on mobility through the hips while keeping a neutral and stable spine. It also engages the core, which helps maintain a neutral spine and provides power during your drive and iron shots.
Posterior Hip Capsule Stretch
This passive exercise helps open up your hips, creating space in the back of your hips to allow for hip internal rotation. Make sure you feel a stretch in the back of your hip and not a pinch in your groin.
Hip 90/90 Internal Rotation
After a passive stretch, this simple drill helps improve your active control over the range of motion.
T-Spine Open Book
This exercise increases passive mobility in your thoracic spine (middle of your rib cage and upper trunk). Incorporate breathing into this drill and try to relax and allow your shoulder to fall closer to the ground.
Split Stance Rotational Row
After the passive stretch, this drill helps improve your active control over the rotation through your upper trunk and thoracic spine. The split stance helps lock in and stabilize your lower body as you control the rotation through your upper trunk.
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Golf-specific stretches
Golfing involves a lot of strenuous and repetitive motion that can put serious stress on the lower back. The golf swing, in particular, exerts uneven spinal pressure, posing an injury risk to the lower back. The force, torque, and twisting of structures in the lower back create a significant risk of injury.
To prevent back strain, it is important to stretch throughout the day, as well as before and after playing a round of golf. Here are some golf-specific stretches to help you avoid back strain:
Hip Flexor Stretch
Kneel on one knee on a pillow or pad on the floor, with the opposite foot about 6 inches ahead of the pillow. Extend the hip of the kneeling side backward, while shifting your body weight forward onto the opposite leg. This stretch will help with the range of motion in your golf swing.
Planks
Planks work your core muscles, which are important muscles used in golf. Lie on your stomach with your hands resting on the floor on each side of your chest. Gently push your body up with your hands, keeping your wrists below your shoulders and your core muscles engaged. Hold this position for 30 seconds, then release. Repeat 3 times daily.
Side Planks
Side planks are also effective at building core muscles. Start in a plank position, then roll toward your left side. Stack your right foot on top of your left foot, and use the strength of your left arm to balance on your left hand. Raise your right arm so it's in line with your left arm. Hold this position for 15 seconds, then switch to the other side. Repeat 3 times daily.
Seated Rotation Stretch
This golf-specific stretch prepares the upper back muscles for the rotation movement during a golf swing. Sit upright on a chair with your knees bent. Place your golf club into the crease of each elbow. Cross your right arm over your left so they're at shoulder height, then rotate your upper body to the right.
Quadruped Rocking Exercise
This exercise stretches your entire spine and hips, preparing your back and hips for a proper golf posture. Start on your hands and knees with your hands under your shoulders and knees under your hips. Pull your belly toward your spine but maintain a natural curve in your lower back. Move your hips backward until you feel the stretch in your lower back and hips. Do this 10 times daily.
It is also recommended to warm up with some light cardio before stretching. This can include a stationary bike or a brisk walk to the driving range. Additionally, soft-tissue work such as foam rolling or using a massage gun can help increase your range of motion and allow you to stretch more deeply.
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Frequently asked questions
Lower back pain is the most common ailment suffered by golfers of all ages. The golf swing exerts uneven spinal pressure, posing an injury risk to the lower back. Poor swing mechanics, weak core muscles, and inadequate muscle engagement can all contribute to back strain.
To prevent back strain, it's important to focus on good body mechanics, including proper posture, balance, flexibility, and strength. Warming up before playing and improving hip mobility and flexibility through cross-training with yoga or Pilates can also help.
If you experience back strain from playing golf, it's important to rest for a day or two, apply ice and/or heat, and take pain medication. Deep tissue massage, acupuncture, and physical therapy can also help reduce back pain and promote healing.
