Back pain caused by golf is not uncommon. From the eyes of the spectator,golf may seem as if it’s a low-impact sport,but it can be one of the most demanding sports on the spine,causing several painful conditions that sometimes require medical attention. The unnatural movement of the golf swing can cause pain.

How to prevent low back pain from golf?

Respect your pain. “No pain no gain” doesn’t apply.Prepare and train to play golf.Seek professional guidance to improve golf swing biomechanics.Pace your playing.Warm-up with flexibility and stretching exercises.

Can golfing cause back pain?

Whatever the reason, golf is certainly enjoying a surge of popularity. However, like any other sport, golf can produce injuries to the low back and spine. One very common golf injury is low back pain (usually due to muscle strains and sprains).

What is the best position for lower back pain?

How to do it:Lie on your back with your knees bent and both feet flat on the floor.Place the outside of your right ankle on the top of your left knee.Hold this position for 30 to 60 seconds or until you can feel the stretch in your right buttock area. …Repeat with your left ankle on your right knee.

What are the most common causes of lower back pain?

What are some common causes of lower back pain?Arthritis of the Spine. Arthritis of the spine — the slow degeneration of the spinal joints — is the most frequent cause of lower back pain.Back Injuries. A bad fall or a car accident can cause a lower back injury. …Herniated Discs. A herniated,or bulging,disc is a disc that has “spilled out” of its lining. …

How to get rid of back pain from golf?

Staying well-conditioned aerobically will also help lessen discomfort and keep the individual more functional and allow them to enjoy golf. Low-impact aerobic conditioning, such as walking or stationary biking, are both gentle on the back and are usually well tolerated for golfers with low back pain. This type of exercise should be done for 30 to 40 minutes at least three times weekly.

Why is flexibility important in golf?

Stretching and maintaining flexibility will be even more important to individuals with low back pain in order to prevent further injury or muscle strain related to golf. Individuals with chronic low back pain tend to lose flexibility, and if a stretching program is not maintained on a daily basis, the resulting loss in flexibility will lead …

What are the modifications to a golf swing?

Modifications typically comprise a relaxed posture, 31-inch back swings, increased hand action, and a shorter finish.

Can you ride a golf cart on a golf course?

For those individuals who have difficulty walking the golf course because of pain, using a golf cart is a perfectly reasonable option. Although they will lose the advantage of the exercise they would get walking the golf course, riding will allow them to continue to enjoy golfing. People with spinal stenosis or degenerative spondylolisthesis can …

Can you play golf as you get older?

Many golfers continue to play as they age, and most expect to be able to continue to play during their retirement years. Unfortunately, some elderly individuals will develop conditions such as spinal stenosis or degenerative spondylolisthesis, which makes it very difficult for them to walk any significant distances on the golf course. For those individuals who have difficulty walking the golf course because of pain, using a golf cart is a perfectly reasonable option. Although they will lose the advantage of the exercise they would get walking the golf course, riding will allow them to continue to enjoy golfing. People with spinal stenosis or degenerative spondylolisthesis can maintain their aerobic conditioning with stationary biking, which is usually a better tolerated form of exercise than walking.

Can you play golf with low back pain?

Playing Golf with Low Back Pain. For the millions of people who have chronic, long-standing low back pain, golf can still be an enjoyable sport. However, a regular routine of stretching and low-impact exercise is critical to maintain the ability to play golf.

What to do if your back is numb?

Take an over-the-counter pain medication. Pop an over-the-counter pain medication such as ibuprofen or acetaminophen to relieve your back pain and discomfort. Some, such as naproxen sodium and ibuprofen, may even ease swelling and inflammation in your back.

What is the best medicine for back pain?

Pop an over-the-counter pain medication such as ibuprofen or acetaminophen to relieve your back pain and discomfort. Some, such as naproxen sodium and ibuprofen, may even ease swelling and inflammation in your back. Following dosing instructions to keep you comfortable during your entire golf gain.

How to avoid bending your spine?

Perhaps try to squat down with your knees bending to avoid bending your spine. This is kind of like the way you pick up a shotput if you get confused about how to do it.

How to get better at golf putts?

4. Do a few practice swings. Pull out the putter you’ll use most during your game . Practice a few slow and easy swings with the putter until you feel more flexible. After about 15-30 practice putts, add a few chips, pitches, and flops to round out your warm up swings.

How to do a back swing with a left shoulder?

2. Bend the right knee and left shoulder downward for your backswing. As you enter your back swing, keep your right knee bent as you turn your left shoulder downward. This allows you to progress into your downswing in the proper position that can ease discomfort and prevent injury or further pain.

How to stretch your shoulders and hips?

Stretch the shoulder by holding a golf club behind your neck and shoulders. Grasp both ends of the club with your hands and rotate your torso gently from side to side from your hips for 10-20 reps. Stretch the hips by lying down on the floor and pulling one knee to your chest.

How to warm up your back for golf?

Perform a few exercises such as arm circles before taking any practice swings or starting your game. Doing specific exercises can warm up your muscles, ease discomfort, and prevent further injury to your back. Try 15-seconds each of the following warm up exercises for golfers: Arm circles. Overhead extensions.

What is the role of the core in golf?

When the core is weak, it increases the strain on the joints within the lower back during the rotational movements of a golf swing. A weak core can also impact your posture during the golf swing. When you struggle to maintain a good posture, …

What happens if you wind into your backswing?

So let’s think twice and swing once. When you wind into your backswing, slow to a stop and unload into your downswing, there is a lot of pressure on the spine. If the muscles around your spine are not strong enough to handle that pressure, injuries can follow.

What is the role of glutes in golf swings?

While this isn’t talked about a lot, your glutes play a major role in stabilizing and absorbing some of that shock during a swing.

What happens if you struggle to maintain a good posture?

When you struggle to maintain a good posture, not only do you risk injuries, but your inconsistent contact during your golf swing will often result in poorly struck golf shots. Your game will suffer as well. 2. Limited Rotational Mobility.

How did the sailor get back on the golf course?

Finally, he opted to have surgery to help get him back on the golf course.

Why is it important to be trained to handle golf?

As with any type of injury, making sure your body is trained to handle the golf movements is critical if you want to stay healthy and avoid long periods of forced healing.

What to do if you have back pain?

If you’re already suffering from back pain or spinal injuries, there are a variety of treatment options available. Some involve the use of sports medicine, others involve spinal surgeons, and then there are options that cater to our body’s natural ability to heal itself.

How to prevent lower back pain?

The first line of defense against lower back pain is to create optimal movement patterns in the areas directly above and below the lumbar spine – the hips and thoracic spine. The golf swing requires great rotational mobility to develop and transfer energy to the club. That mobility should come from the joints in the body that are designed to rotate, the hips and the thoracic spine. If you study the anatomy of the lumbar spine, you will see that the spinal joints, called facets, are orientated to allow flexion and extension, not rotation. If the lower back is forced to be a primary rotator due to a lack of hip and thoracic mobility, it’s only a matter of time before an injury will occur in the lumbar spine. It is important to remember that the hips and thoracic spine do not operate in isolation. Abnormal motion in the ankle can cause poor hip motor control. And poor motion in the shoulder can cause poor thoracic spine motor control. Therefore, we can’t neglect the ankle or shoulder joints in our assessments.

What is the role of the lumbar intervertebral disc in spinal cord injury?

Disc Injury – The lumbar intervertebral disc acts as a spacer between adjacent vertebrae to help absorb compressive forces and create space for the spinal nerves to exit the spinal column.

Why is the lower back a primary rotator?

If the lower back is forced to be a primary rotator due to a lack of hip and thoracic mobility , it’s only a matter of time before an injury will occur in the lumbar spine. It is important to remember that the hips and thoracic spine do not operate in isolation.

How to do a reverse spine angle?

Lead Hip High – One of the easiest ways to encourage a Reverse Spine Angle is to allow the player to set up with their trail hip higher than their lead hip. If a right-handed player gets their right hip higher at set-up, it tends to encourage a lateral sway away from the target in the backswing, which usually tilts the spine towards the target at the top of the swing. The goal of all players with lower back pain should be to set up with a level pelvis or the lead hip slightly higher than the trail hip. Below is our favorite drill to assist with this: Lead Hip High Lead Shoulder Low

What is the most common form of lower back injury?

Sprains or strains are the most common form of lower back injury we see. Symptoms may range from a minor ache to a sharp debilitating pain. Most sprains and strains are localized in the lower back region, meaning pain does not radiate into the butt or leg.

Why are my butt muscles weak?

With Lower Crossed Syndrome, the abdominal and gluteal (stomach and butt) muscles become inhibited or weak due to over-activation or tightness in the hip flexors and lower back. Due to this imbalance in the muscles surrounding the lumbar spine, excessive stress is placed on the structures of the lower back.

Why do you need a swing exam?

As you can see, a thorough evaluation of a player’s swing mechanics is imperative in order to properly understand the injury mechanism. We always combine our physical exam with a swing exam to try and make this Body-Swing Connection.

How to prevent back pain while golfing?

5 ways to prevent back pain while golfing. 1. Remember you’re not Tiger in his prime. Whether you’re a recent retiree who suddenly has more time to play or a once-a-month golfer, keep in mind that your body probably isn’t as limber or amenable to change as it once was.

How to avoid back pain?

Golfer’s guide: 5 ways to avoid back pain. Warming up and controlling your swing can help prevent golf-related back pain. Every spring, weekend golfers dust off their clubs and hit the links, eager to live out fantasies of playing like Tiger Woods or Jordan Spieth. But if you’ve spent a long winter relaxing on the couch, …

Why do patients hesitate to report back pain?

This seems like common sense, but patients often hesitate to report back pain because they’re worried we’ll say, “No more golf.” But our spine surgeons and sports medicine team want patients to enjoy the sports they love and remain active, not sedentary.

How to play golf before hitting a ball?

Before you hit a ball, gently stretch your lower, middle, and upper back, as well as your shoulders and neck.

How old was Tiger Woods when he turned pro?

Take Tiger Woods, for example. He turned pro at age 20 with a powerful swing and the physical ability to recover quickly. Over the years, Woods had to adapt his swing, warm-ups, and approach to the game. After multiple back and knee surgeries, he knows he must play smart.

How to get full extension swing?

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. 3.

When do golfers dust off their clubs?

Every spring, weekend golfers dust off their clubs and hit the links, eager to live out fantasies of playing like Tiger Woods or Jordan Spieth. But if you’ve spent a long winter relaxing on the couch, your back may not be in golfing shape just yet.

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What is the term for a muscle that is contracted for an extended period of time and causes a weakening?

This phenomenon is known as Lower Cross Syndrome (LCS). LCS occurs when a muscle is contracted for an extended period of time and causes a weakening of the muscles on the opposite side of the body.

Why do golfers need to be flexible?

Golfers need to be flexible and mobile in order to have an efficient golf swing, but that can be hard to do when we’re sitting for hours on end at a desk.

Does a bigger turn help your swing?

A bigger turn can help power up your swing, so don’t sleep on this stretch.