Nina Caldwell
Golf is a full-body sport that requires repeated twisting, bending, and swinging, which can challenge the spine and surrounding muscles in ways that lead to temporary soreness or more serious injuries. Lower back pain from golf accounts for between 15-34% of all documented ailments, making it the most common golf injury. However, there are several ways to avoid back pain when playing golf. Warming up and stretching before playing is important, as is staying hydrated and taking breaks in the sun. Golfers should also be mindful of their form, stance, and posture, as well as the torque of their swing, to avoid placing excessive stress on the lumbar spine. Incorporating other aerobic workouts and activities can also help prevent back pain by reducing the repetitive motions involved in golf.
How to avoid back pain in golf
| Characteristics | Values |
|---|---|
| Warm-up | Spend 5-10 minutes stretching and warming up your torso, lower, middle and upper back, shoulders and neck. |
| Practice swings | Take a few easy practice swings, focusing on your form and biomechanics. |
| Swing technique | Avoid locking up the muscles in your lower back before swinging. Avoid a reverse spine angle. |
| Posture | Keep your back straight and pivot from the hips, not the back or shoulders. |
| Stance | Ensure your weight distribution is correct and your footing is steady. |
| Rotation | Keep your body relaxed and upright to allow for natural rotation. |
| Strengthening exercises | Strengthen your core, glutes and hamstrings to take pressure off your back. |
| Stretching exercises | Stretch your hips to reduce stiffness in your back. |
| Hydration | Drink enough water to stay hydrated during a game. |
| Other activities | Participate in other aerobic activities such as walking, running and swimming. |
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What You'll Learn
Stretching and warming up
Before you hit a ball, gently stretch your lower, middle, and upper back, as well as your shoulders and neck. Then take a few easy practice swings, focusing on your form and biomechanics. Slowly increase the range and speed of your practice swings until you get to a full extension. Taking 5-10 minutes to stretch and warm up can prevent a sore back after a game of golf.
If you're experiencing back pain, your back pain is likely caused by the torque of your swing not being handled by the correct muscles, namely your posterior chain. Work on activating glutes and hamstrings, which are the big muscles that create speed. This will take the pressure off your back as long as your sequence is good. Also, watch for early extension, as this shifts the pressure onto your spine.
If you're experiencing persistent lower back pain, consider contacting a professional to check your form. Your stance and posture help set the foundation for a strong, controlled swing. If your weight distribution feels off or your footing is unsteady, your lower back may work harder to generate power, which can lead to strain over time.
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Strengthening your core
To strengthen your core effectively, it's important to focus on activating your glutes and hamstrings, which are the large muscles that create speed in your swing. This will help to ensure that your swing is powered by the correct muscles, reducing the strain on your back. Additionally, it's crucial to avoid twisting your lower back while simultaneously isolating and straining it, as this can lead to torque and further strain.
Consider incorporating exercises such as medicine ball ab rotations and using a roman chair for back extensions. These exercises can help improve your core strength and stability, reducing the risk of back injuries. It's also beneficial to include stretching in your routine, as tight hips and limited hip mobility can contribute to back pain during golf swings.
Incorporating a general flexibility program into your training regimen can help address physical limitations and reduce the risk of back pain. This includes focusing on your hip mobility and thoracic spine mobility, as well as strengthening your core to provide a stable foundation for your swing.
By strengthening your core and improving your flexibility, you can help prevent back pain and continue to enjoy playing golf.
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Improving hip mobility
Golf is a full-body sport that requires repeated twisting, bending, and swinging, which can challenge your spine and surrounding muscles. Hip mobility plays a big role in back pain, and limited hip mobility hinders the ability to turn in the backswing and downswing. It also makes it difficult to generate speed and power.
- Mobilize your hips daily: Our bodies adapt to the conditions we expose them to. Sitting behind a desk all week limits the hips' ability to rotate effectively. Mobilizing your hips for just a few minutes each day can combat the negative effects of a sedentary lifestyle.
- 90/90 stretch: This is an excellent exercise to improve hip mobility. Sit on the floor with one leg in front of you at a 90-degree angle and the other leg out to the side at a 90-degree angle. Use your hips to sit up tall over your front leg, using your hand for support if needed. Sit back down and rotate to the other side, then repeat 10-12 times.
- Hip internal rotation: Focus on improving hip internal rotation, as this is crucial for rotational athletes like golfers.
- Balance and stance: Ensure your weight distribution is steady and your stance is balanced. This will help reduce the strain on your lower back during the swing.
- Posture and rotation: Maintain a relaxed, upright posture to allow your body to rotate naturally through your swing. Stiffness in the back, shoulders, or neck can limit rotation and cause excessive twisting in the lower back, leading to pain.
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Practising good form
Golf is a full-body sport that requires repeated twisting, bending, and swinging, which can challenge your spine and surrounding muscles in ways that lead to temporary soreness or more serious injuries. The most common golf-related injuries include lumbar strains, exacerbated facet arthritis, and disc herniations.
To avoid back pain, it is important to practise good form. Here are some tips to improve your form and reduce the risk of back pain:
- Warm up and stretch before playing. Focus on your lower, middle, and upper back, as well as your shoulders, neck, and hips.
- Take your time with practice swings, focusing on your form and biomechanics. Start with less force behind your swing, and slowly increase the range and speed until you reach a full extension.
- Maintain a relaxed, upright posture to allow your body to rotate naturally through your swing. Avoid stiffness in your back, shoulders, or neck, as this can cause you to twist more through your lower back, leading to pain.
- Ensure your weight distribution is balanced and your footing is steady. An uneven stance can cause your lower back to work harder to generate power, leading to strain over time.
- Avoid locking up the muscles in your lower back before taking a full swing. This can act as a brake and cause strain.
- Strengthen your core and activate your glutes and hamstrings to take the pressure off your back.
- Avoid bending, lifting, and twisting, especially with weights.
- Practise your warm-up using both your dominant and non-dominant hands to improve your form and avoid rotational stresses.
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Participating in other aerobic activities
Walking, running, and swimming are excellent aerobic workouts that can help you avoid back pain. These activities can reduce the repetitive motion of golfing and give your body a break from the constant twisting and bending. They are low-impact exercises that can improve your overall fitness level and help you maintain a healthy weight, which can also reduce the strain on your back during golf games.
In addition to these activities, consider incorporating stretching and flexibility exercises into your routine. Yoga, for example, can be a great way to improve your flexibility and strengthen your core, which can help you maintain proper form and reduce the risk of back injuries. Pilates is another excellent activity for improving core strength and stability, which are crucial for maintaining a healthy back.
If you enjoy more intense workouts, you can try aerobic exercises such as cycling, rowing, or elliptical training. These activities can improve your cardiovascular health and increase your endurance, which can be beneficial for golf. Just be mindful of the intensity and duration of these exercises, especially if you are prone to back pain. Start slowly and gradually increase the intensity to avoid further straining your back.
By participating in a variety of aerobic activities, you can help prevent golf-related back pain and improve your overall fitness and health. Remember to listen to your body and consult with a healthcare professional or personal trainer if you have any concerns or injuries. They can guide you toward the best exercises for your specific needs and help you create a well-rounded fitness routine to support your golfing passion.
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Frequently asked questions
Here are some ways to avoid back pain from golfing:
- Warm up and stretch before playing.
- Improve swing mechanics and core strength.
- Focus on flexibility through exercises.
- Gradually increase the time spent on the golf course to allow your muscles to adapt.
Here are some treatments for back pain from golfing:
- Rest for a day or two.
- Apply heat or ice packs to the affected area.
- Take pain medication such as non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen or naproxen.
- Seek physical therapy or other non-surgical methods.
Back pain from golfing can be caused by various factors, including:
- Lack of mobility in the ankles, hips, thoracic spine, and shoulders, forcing the lower back to carry excessive loads.
- Poor swing mechanics, such as "Reverse Spine Angle" or "Hanging Back".
- Overuse or overexertion, which accounts for over 80% of reported golf injuries.
Yes, here are some stretches and exercises to help prevent back pain from golfing:
- Hip flexor stretch: Kneel on one knee with the opposite foot forward, extend the hip of the kneeling side backward while shifting weight forward.
- Bird dog pose: Start on all fours, focus on engaging and strengthening the abdominal muscles, including the transversus abdominis and multifidus.
- Hamstring stretches: Promote flexibility and reduce muscle tightness in the lower back and legs.
- Jumping jacks: Increase blood flow and warm up the body.
- Gentle practice swings: Start with shorter clubs and gradually transition to longer ones.
