Jackson Reid
Golfing is a great outdoor sport, but it can also be a cause of back pain and injuries. The repetitive motions and asymmetric nature of a golf swing place added stress on the lower back, leading to inflammation, strains, and other injuries of the muscles and discs of the spine. To avoid back pain and injuries, it is important to stretch and warm up before playing, strengthen your core, and adopt a swing technique that minimises strain on the back.
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What You'll Learn
Warm up and stretch before playing
Warming up and stretching before playing golf is essential for preventing back injuries and reducing back pain. Golf is a game of muscle memory, and its repetitive motions can lead to inflammation, strains, and other injuries to the muscles and discs of the spine.
Stretching and warming up correctly can decrease your risk of injury and alleviate joint stiffness. Before hitting a ball, gently stretch your lower, middle, and upper back, as well as your shoulders and neck. You can also try the glute bridge stretch by lying on your back with your feet flat on the floor and knees pointed up. Squeeze your buttocks and lift them off the floor until you form a straight line from your knees to your shoulders. This activates the gluteus maximus muscles and stretches the hip flexors, reducing lower back pain.
Another warm-up exercise involves sitting in a chair or standing up. Hold a golf club on your shoulders behind your neck to maintain good posture. Without moving your hips, slowly turn your upper body to the left, then back through the centre, and finally to the right. Repeat this sequence for 10 reps, performing three sets in total. This exercise helps limber up your lumbar spine and keeps your back safe during the follow-through of each swing.
If you are returning to golf after an injury or a break, gradually increase the amount of practice time, the number of swings, and the number of holes played. Additionally, consider performing core exercises to stabilize your spine and reduce the risk of injury during swings and bends. Pilates and planks are excellent for core strengthening at any age.
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Strengthen your core
Golfing involves a lot of muscle memory and repetitive motions, which can lead to inflammation, strains, and other injuries of the muscles and discs of the spine. The trunk of a golfer is the most vulnerable part of the body to injury, often due to bad posture, improper swing mechanism, or weakened trunk muscle strength. Therefore, strengthening your core muscles is imperative to obtain optimal performance and prevent injuries.
The core is more than just the abdominal muscles. It includes every musculoskeletal structure in the torso—everything besides the arms, legs, and head. The muscles around the abdomen and back help support the spine, and having a strong core reduces the risk of injury as you swing and bend.
One of the best exercises to strengthen your core is the plank. Planks do not load the spine, do not require specialized equipment, can be done almost anywhere, and are incredibly safe and effective. Other exercises that can be effective for strengthening the core include kettlebell swings and deadlifts. However, these exercises require practice, careful instruction, and supervision. They can lead to catastrophic back injury if not performed correctly.
The Russian twist is another classic core rotation exercise that trains the midsection to be strong while twisting in both directions. This translates to more power in the back and downswing while golfing.
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Avoid excessive hip and spine tilting
Excessive hip and spine tilting is a common contributor to back pain in golfers. This occurs when the upper body tilts too far towards the target during the backswing, causing the spine to lean backward. This can put a lot of stress on the back, leading to inflammation, strains, and other injuries of the muscles and discs of the spine.
To avoid this, golfers should focus on maintaining a level turn during their swing. This can be achieved by standing closer to the ball, which will result in a decrease in spine flexion and rotation. It is also important to ensure that the hips are aligned correctly during the swing. A narrow stance can help with this, as it allows the lower body more freedom to turn in the backswing.
Golfers should also consider their posture when addressing the ball. For right-handed golfers, the right hand goes below the left when gripping the club, so the spine should be tilted slightly back to the right. This allows the golfer to easily reach the club without bending. However, it is important not to bend too far forward, as this can put more strain on the back.
Additionally, performing core exercises and improving the mobility of the thoracic spine and hips can help to take stress off the spine during the swing.
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Stand closer to the ball
Standing closer to the golf ball is one way to protect your back while playing golf. This stance results in a decrease in spine flexion and rotation, which can help to protect the back and minimise strain. It is especially useful for those who experience discomfort when bending forward or are at risk of disc injury. By standing closer to the ball, golfers can achieve a more upright posture, which can help to alleviate back pain.
Golfers can also try opening their front leg stance to allow for more rotation in the hips, which reduces the rotation in the lumbar spine and decreases compressive forces. This technique, combined with standing closer to the ball, can help to alleviate pressure on the lower back.
It is worth noting that standing too close to the ball can cause issues with the golf swing, such as feeling cramped or causing the club to move away on the outside. Therefore, it is essential to find the right balance in your stance, not too close and not too far, to protect your back while also maintaining a good golf swing.
Additionally, golfers can consider performing core exercises to stabilise and strengthen the muscles surrounding the spine. Thoracic spine extension exercises can also help to keep the spine's movement balanced and decrease pressure on the lumbar spine. Warming up before playing and gradually increasing practice intensity when returning to golf after a break are also essential steps to protect the back and prevent injuries.
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Avoid using the driver
Golfing can be a strenuous activity for your back, and it is important to take steps to protect your spine health. One way to do this is by avoiding the use of a driver. Here are some reasons why you should consider not using a driver and how it can help protect your back:
The driver is a longer club compared to irons, and using it requires more rotation and side bending of the spine during the swing. This increased rotation can put extra strain on the back, especially for those who experience discomfort or are at risk for disc injuries. By avoiding the driver, you decrease the amount of spine flexion and rotation, reducing the potential stress on your back.
When using a driver, golfers tend to adopt a wider stance, which can also contribute to increased spine rotation. A wider stance allows for more rotation of the hips and lower body during the swing. While this may improve power and distance, it can put additional pressure on the lumbar spine, increasing the risk of injury. By forgoing the driver, you can maintain a narrower stance, reducing the strain on your back.
The driver requires more energy and power to swing effectively. The longer club demands greater force to generate the desired speed and distance. This can lead to excessive swinging and increased stress on the back, particularly if the golfer tries to hit the ball with all their strength. By opting for shorter clubs, you can achieve better control and reduce the risk of back injuries associated with the intense swinging of a driver.
Using a driver often involves a modern swing style that incorporates a lot of body rotation. This rotation can put significant pressure on the back, especially for those with existing back issues. By avoiding the driver, golfers can adopt a hands-and-arms-focused swing, reducing the strain on the back and relying more on their upper body strength and flexibility. This adjustment can help prevent further injury and discomfort.
Avoiding the driver allows golfers to focus on developing a consistent and reliable swing with other clubs. By mastering their swing with irons or woods, golfers can gain confidence and accuracy. This approach prioritizes course management and strategic play over pure power, resulting in improved performance and a reduced risk of back injuries caused by erratic driver swings.
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Frequently asked questions
Warming up and stretching before playing can help prevent golf-related back pain. Stretching your lower, middle, and upper back, shoulders, and neck can help reduce the risk of injury and alleviate joint stiffness.
One recommended exercise is the plank, as it does not load the spine and can be done almost anywhere. Another is to sit in a chair or on a bench, holding a golf club on your shoulders behind your neck to keep you upright. Slowly turn your upper body to the left and right, repeating for 10 reps.
Golfers with back problems should opt for a weaker grip and a more upright posture. This will protect and minimise strain on the back. You should also avoid using a driver, as it is longer than irons and may lead to more rotation and side bending of the spine.
Exercises that strengthen the hips, glutes, lats, and obliques can help stabilise and take stress off the spine. The glute bridge is one such exercise, where you squeeze your buttocks and lift your torso off the floor until you form a straight line.
It is important to have a smooth, natural swing to reduce strain on your lower back. Golfers should also consider changing equipment, as using older clubs with a slower swing speed may lead to back problems.
