Managing Lower Back Pain from your Golf Swing
- Warm Up. You likely hit the links for an early morning tee time. The morning is when your body is the stiffest and...
- Work on Your Posture. Did you ever think that golf may not be the sole problem with your back? It could simply be adding...
- Exercise Off the Course. Exercising and stretching on off days can be a game changer...
How can I prevent back pain from playing golf?
Four key areas of prevention for the sport of golf include: warm-up, swing, bio-mechanics, and carrying the golf bag. Going directly to the tee at 7 a.m., pulling out the driver, and then proceeding to try to hit the cover off the ball is probably the surest way to sprain one's back muscles and result in low back pain.
How does your golf swing affect your back pain?
Golfers should emphasize a smooth, rhythmic swing, as this produces less stress and less low back pain (such as minimizing muscular effort and disc and facet joint loading). With a proper swing, the shoulder, pelvis (hip), and thoracolumbar segments (chest and lower spine) rotate to share the load of the swing.
How long does it take for low back pain from golf?
Treating Low Back Pain and Back Injury from Golf. Most acute low back injuries that occur during a game of golf will get better over a couple of days to weeks. The most common injuries from golf include: Muscle strains: typically occurs with rough or forceful golf swings or a sudden shift during the downswing.
Should I take golf lessons to avoid a low back injury?
To avoid a low back injury, beginners would be well advised to work with a golf pro when starting out, since most aspects of a golf swing are not natural or intuitive. Additionally, golf lessons may be useful for senior golfers who have decreased flexibility and strength.
Is it normal to have lower back pain after golf?
Golf is a natural cause for pain By its very nature, the rotational forces of the golf swing create inherent risk to the lumbar spine (lower back). This has been compounded by recent trends in golf instruction that encourage a restriction of hip turn in the backswing in an effort to “coil” for more power.
What causes lower back pain in golf swing?
The third most common swing characteristic that can lead to lower back issues is called Hanging Back. Hanging Back can force a player to excessively right side bend through impact. This can put added stress onto the right side of the lumbar spine and lead to lower back injuries.
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, ...
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 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.
Can golf cause back pain?
But if you’ve spent a long winter relaxing on the couch, your back may not be in golfing shape just yet. Low, middle, and upper back pain are common symptoms of golf-related injuries. Golf is a game of muscle memory, and its repetitive motions can lead to inflammation, strains, and other injuries of the muscles and discs of the spine, ...
Is golf hard to swing?
As you get older, you’ll have to face your mortality in many ways. Golf is no exception. You might find season to season that you can’t swing as hard, and that’s OK. You’re probably not playing for a $1 million prize – take it easy, relax, and enjoy the social and exercise components of your sport.
Is Pilates good for your back?
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. Pilates can be particularly effective for core strengthening at any age.
How to prevent back pain in 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. Preventing injury requires hard work, awareness and an opportunity to prevent the damage from happening again.
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 do abdominal muscles help prevent back injuries?
Abdominal muscles help prevent injuries to the back, keeping your spine healthy, reducing muscle strain and so much more.
What muscles help support the back?
The big glute muscles help support the back muscles and take pressure off of the smaller, more vulnerable back muscles. The muscles of our body work together to make things happen; if one muscle set is too weak or too stiff, it impacts the other muscles around them.
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 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 to prevent back pain when playing golf?
1. Warm-up before playing golf to prevent low back pain. Going directly to the tee at 7 a.m., pulling out the driver, and then proceeding to try to hit the cover off the ball is probably the surest way to sprain one's back muscles and result in low back pain. Instead, a thorough warm-up before starting to golf—including stretching ...
What are the four areas of prevention for the sport of golf?
Four key areas of prevention for the sport of golf include: warm-up, swing, bio-mechanics, and carrying the golf bag. 1.
What is the objective of a golf swing?
The objective of a golf swing is to develop significant clubhead speed, and to do this a lot of torque (force) and torsion (twisting) is applied to the low back. Golfers should emphasize a smooth, rhythmic swing, as this produces less stress and less low back pain (such as minimizing muscular effort and disc and facet joint loading).
Why do you need to bend over to pick up a golf bag?
4. Carrying the golf bag safely to prevent low back pain. Repeated bending over to pick up a golf bag can stress the low back and lead to a muscle strain. An integrated golf bag stand that opens when the bag is set on the ground can eliminate the need to bend over.
How to stretch hips and hamstrings?
The hips may be stretched by pulling the knee to the chest. The hamstrings maybe stretched by bending over and trying to touch the toes. Next, gently swinging a golf club helps warm up the necessary muscle groups and prepares them for the torque (force) and torsion (twisting) that a golf swing produces.
What is the L5-S1 disc space?
The force generated by a golf swing largely stresses the L5-S1 disc space because the joints at this segment allow considerable rotation The other joints in the low back allow more flexion/extension and not as much rotation and are relatively protected. (See also Spinal Anatomy and Back Pain .)
What muscles do you need to get ready for golf?
First, start with stretching before beginning to play golf. Stretching should emphasize the shoulder, torso, and hip regions as well as the hamstring muscles .
Why is golf so popular?
The increased popularity of golf may be due to demographics, with baby boomers having more time and disposable income, and may be due to the fact that technology is producing golf equipment that makes the game easier. Whatever the reason, golf is certainly enjoying ...
Can golf cause back pain?
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). Additionally, people who suffer from chronic or recurrent episodes of low back pain can be frustrated because the pain hinders their ability to play golf.
How to help lower back pain?
Exercising and stretching on off days can be a game changer when it comes to managing your lower back pain. If you're only dealing with the symptoms on the days you play, you aren't really going to heal or see significant improvement. You need to work consistently and target the area bothering you to see results.
How to treat sore muscles in back?
You should also consider getting a or heading to a sauna or steam room to treat the sore muscles and alleviate some pain. If you're feeling inflamed, try icing your back or alternating between cold and hot to get the effects of both.
What muscles should I focus on before teeing off?
You can even use a driver as a tool to assist with your stretches. Your routine should focus on your upper and lower back as well as your hamstrings and hips.
How to get a golf swing in the morning?
The morning is when your body is the stiffest and requires stretching to loosen those sleepy muscles and joints. Don't just head straight to the course and take your first swing. Come up with a regular warm-up routine.
How to stretch out a sprained lower back?
Don't worry about keeping your knees straight. A gentle bend can feel even better. Try taking your knees to your chest to loosen up your hips and take the club behind your neck, holding either side, to stretch out your upper body, arms, and neck. A warm-up like this will make a lower back sprain less likely, and you'll feel better after ...
What to do after you leave the golf course?
What you do after you leave the course is just as important as what you did to prepare for your round of golf. When you're done, be sure to stretch similarly to the way you did before you started. Let the muscles cool down and release any tension that was built up during the game.
How to get rid of a swollen back?
Try swimming, yoga or speed walking. You can simply lay down on a yoga mat, take your k nees to your chest and gently cross your knee to one side, releasing tension in the lower and middle back. Or, on your hands and knees, look up with an arch in your back and then down to reverse the motion, stretching out your spine.
Why does my back hurt when I play golf?
Rotation in golf causing back pain. The next most common potential cause of irritation in your back can come from rotation of varying degrees. Rotation on its own would not be particularly problematic, but the issue stems from it being combined with bending forwards. The degree of variation in the rotation comes from the different movements ...
What to do if your back hurts?
That way you can get answers as to what the problem is, some stretches or exercises that can make you stronger and remedy the situation, or provide some treatment to help the pressure off your back.
Why do I bend forwards?
When you bend forwards, you shift your weight onto the discs.
Is a swing better for your lower back?
Functionally, it’s a much better position for your lower back, and you’re going to get a nice, smooth swing. Structurally, this will protect your discs in the lower back and you’ll be only flexing from the hips rather than the lower back – this will mean the only stressor on your back becomes your rotation.
Can compression cause a disc to bulge?
Too much compression on your discs can result in eventually bulging or herniating a disc, which will cause much more constant pain and potentially affect your everyday life on a much bigger scale than the odd ache or pain here and there.
Can back pain be prevented by playing golf?
If you can make these amendments in your routine when playing golf, you should find that your back pain doesn’t ever get out of sorts, or too far along, that you can’t actually play.
Does bending forwards cause discs to be stressed?
Rotation in combination with the bending forwards can put even further stress on your discs. The variety in the movement can be a triggering factor on its own, since you might be putting extra force behind those two movements, it increases the compressive load as the muscles really tighten up to support the golf swing.
Why does my back hurt when I golf?
One reason is the bent-over position of our body when we address the ball. This can put extra load on our back muscles, especially if our gluteal muscles are weak. Even putting can increase the stress on our low back. Additionally, the forceful rotation of our back during the downswing is inherently hard on our lower back, especially when we do it repeatedly over 18 holes.
What happens if you can't rotate your back?
Good question. If we cannot rotate through our mid back properly, the force generated during a swing will be transmitted elsewhere, usually to the lower back. Increasing rotational force to a part of the body that is not designed to rotate is usually a recipe for pain.
