how to avoid golf back injuries

^{Warm-up before playing golf to prevent low back pain}

• The shoulder and torso may be stretched by holding a golf club behind the neck and shoulders and then rotating the torso.
• 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.

What causes back pain in golf?

Preventing Back Injuries from Golf

• Warm up with smooth, easy swings prior to getting out on the course
• Learn proper form and posture for playing golf, including a smooth, rhythmic swing in good balance
• Choose a golf bag with a built in stand to avoid having to lift it, and dual straps to avoid carrying an uneven load

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What are the most common injuries in golf?

• Use proper back mechanics when lifting your bag.
• Bend through the knees (squat) when retrieving the ball.
• Consider switching to a putter with a longer shaft.
• Slow down the backswing to minimize rotational stress on the lower back at the top of the backswing.
• Adopt a big shoulder and hip turn on the backswing (classic swing technique).

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Why does my Back Hurt after golf?

Treating Low Back Pain and Back Injury from Golf

• Pain Relief After Low Back Pain Occurs. For relief of the acute pain and to promote healing from golf-related muscle strains and low back pain, it is generally advisable to ...
• Gentle Stretches for Flexibility. ...
• Exercises for Muscle Strength and Endurance. ...
• When to See a Physician for Low Back Pain. ...

Is golf bad for your back?

These 3 Exercises Will Keep Your Back Safe on the Golf Course

• Planks. For a tour-ready core, we recommend one exercise over all others: the plank. ...
• Seated Rotations. This exercise can help limber up your lumbar spine and keep your back safe as you follow through on every swing.
• Glute Bridges. The glute bridge is not strictly a core or lower back exercise. ...
• Take Care of Your Spine. ...

How can I play golf without hurting my back?

Here are some additional tips to protect your back from injury or prevent further injury on the course.Raise your front heel during the backswing. ... Form an "I" between your hips and shoulders. ... Shorten the backswing to decrease the rotational and side bending movements on the lower back.Stand closer to the golf ball.More items...

Why does my back always hurt 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.

Does golf damage your back?

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, throwing you off your game.

How do I strengthen my back for golf?

These 3 Exercises Will Keep Your Back Safe on the Golf CoursePlanks. For a tour-ready core, we recommend one exercise over all others: the plank. ... Seated Rotations. This exercise can help limber up your lumbar spine and keep your back safe as you follow through on every swing. ... Glute Bridges. ... Take Care of Your Spine.

What is the most common injury in golf?

The 5 Most Common Golf Injuries (and What to Do About Them)Back Pain. ... Rotator Cuff Injury. ... Tennis Elbow and Golf Elbow. ... Knee Pain and Damage. ... Tendinitis in the Wrists.

Do golfers live longer than non golfers?

As golf can provide moderate-intensity physical activity – you can reap the rewards and outpace the grim reaper. A Swedish study found a 40% lower mortality rate amongst golfers, relative to non-golfers. That means a potential extra 5-years of life – regardless of age, or gender! Golfers live longer than non-golfers.

Is golf good for weight loss?

Golf can absolutely help you lose weight. Walking an 18-hole golf course in four hours can burn up to 800 calories, or even more if the terrain is hilly and if you are carrying your golf clubs in a carry bag.

How to treat muscle strains during downswing?

Muscle strains caused by forceful swings of sudden shifts during a downswing can be treated by stretching or over-the-counter pain medicines.

What is the golf swing?

Your golf swing stresses an area called the L5-S1 disc space. The joints in this segment allow for considerably more rotation than the other joints in the lower back. A complex network of muscles and tendons connect the engaged portions of your body during a game of golf, and one partial strain or tear can cause a lot of pain.

Do younger golfers hit harder?

Younger golfers often hit harder, and for this reason, are more likely to injure themselves. If you’re new to the sport, start small and work your way up. If it’s been a while since you’ve gone golfing, this advice still stands.

Is it bad to stretch your back in golf?

A good stretch is never a bad idea , especially in a sport that requires a lot of rotational movement in the swing. Warming up your torso is the first step in preventing a lower back golf injury.

Is disc herniation painful?

Most frequently occurring in patients in their 20’s to 50’s, disc herniation is painful. The bones that form the spine—also known as vertebrae—are cushioned by discs that act as shock absorbents. You could feel a number of surprising sensations.

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.

How to warm up muscles in golf?

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. Time permitting, going to the driving range before a golf game is very helpful. Golf practice should begin with the smaller irons and progress up to the larger woods. This process allows the muscles to incrementally warm up.

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 your shoulder?

The shoulder and torso may be stretched by holding a golf club behind the neck and shoulders and then rotating the torso.

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 .

How to relieve lower back pain from golf swing?

Working with a golf professional will help equip you with sold swing fundamentals. Proper stretching and exercise to increase core strength and work on stability can help relieve lower back strain. Yoga can be beneficial to improve flexibility. If you’re carrying your own bag make sure the straps are adjusted to the proper length and don’t cause to much undue stress on yourself. If you find yourself with some lower back pain you may want to take these steps to alleviate the pain. Rest is essential to relieving back pain. Additional remedies include alternating between hot and cold compress, pain medication with inflammation reduction such as ibuprofen, or a deep tissue massage. If your lower back pain is too much to take then it may be time to visit a doctor or chiropractor.

How to help knee pain during golf?

Gel insoles, along with relieving foot pain, are also great in reducing knee pain. Rest and ice compression are reoccurring remedies as they do help to alleviate many of these golf related injuries. A variety of knee braces are available to help provide knee support during your next round. Make sure you’re practicing proper hip rotation and weight shift in your downswing. To ensure you’re using proper technique make sure to consult a local golf professional. Be sure to stretch your leg muscles thoroughly of your hamstrings, calves, thighs and core muscles before a round.

What causes tendinitis in the elbow?

Golfers can experience a couple types of tendinitis in the elbow which are commonly referred to by sports related terms. Medial Epicondylitis, commonly known as ‘Golfer’s Elbow,’ is inflammation and irritation to the inner tendons of the elbow. Golfer’s elbow is frequently caused by striking the ground first on your golf swing. Lateral epicondylitis, commonly known as ‘Tennis Elbow,’ is irritation and inflammation of the outer tendons of the elbow. Tennis elbow for golfers is suspected to be caused by over-extension during your golf swing. Inflammation can be caused as well by using a forceful grip or being too ‘wristy.’

How to reduce plantar fasciitis in golf shoes?

Proper stretching before starting a round of golf or a practice session is key to reduce injury. Appropriate footwear on the golf course can reduce the chance of Plantar Fasciitis. Some golf shoes lack the support in the sole which can cause foot pain while walking. Adding in an arch support insole to your golf shoes can help provide heel support and reduce foot strain.

How to treat golfer's elbow?

Rest and ice are good treatments to take care of ‘golfer’s elbow.’ If you use a strong and tight grip on your club and experience elbow issues than perhaps you should loosen your grip. Proper technique is always key to help prevent golf related injuries, consult your local golf professional for a technique tune-up. Regularly stretch your wrist and arms before starting each round or practice session. Compression straps and braces are available which help provide relief of golfer’s elbow. Using resistance bands to strengthen the muscle and elbow tendons will reduce the likelihood of getting tendinitis.

How to stop cocking your wrist?

You may want to look into getting yourself a wrist brace if the issue seems to be prolonged. You might also need to rest your wrist by taking a break from golf for a week or so to let yourself heal. Rest and ice are good treatments for aching tendons.

How to help shoulder pain from golf swing?

Proper stretching to increase flexibility in the shoulder muscles can help prevent shoulder pain. Strength and endurance exercises are essential as well to maintain a healthy shoulder. As with other golf related pains, an incorrect swing can cause strain on the shoulder so be sure to get your swing checked by a professional if you’re experiencing shoulder pains. The RICE method, Rest Ice Compression and Elevation, is recommended for treatment to reduce shoulder pain.

How to prevent lower back injuries?

3 steps to prevent lower back injuries. 1. Develop as much mobility as you can. It can’t be overstated how important good mobility is for the golf swing, but mobility of your thoracic spine and shoulders is essential for preventing lower back injuries. As Dr. James explains, the more mobility you have in your upper back and shoulders, ...

Why do back injuries occur?

Why back injuries occur. According to Dr. James, back injuries are typically caused by repetitive asymmetrical twisting movements a la the golf swing. The violent repetitive motion combined with whatever genetic predispositions to injury you may have is a recipe for injury. Fitness.

How to wake up glutes?

To wake up your glutes, you’ll need to work on their flexibility and strength. The flexibility will allow you to move well through your swing and the strength will help support and protect your lower back. Try doing clamshells as shown below to build strength in these important muscles.

How does core strength help your back?

Having proper core strength endurance will help stabilize your back as you rotate through your swing, protecting your lower back from injury.

Does Tiger Woods have back problems?

Tiger Woods’ name instantly pops into my mind when I think golf and back injuries, but other big names like Rory McIlroy and Bryson DeChambeau have also dealt with back injuries at one point in their careers. All of this to say, back injuries are common among golfers.

Is back injury common in golf?

Lower back injuries are common among golfers. This article was published in partnership with GolfForever. You don’t need to look very far in golf to understand that back injuries are pretty common among golfers. Tiger Woods’ name instantly pops into my mind when I think golf and back injuries, but other big names like Rory McIlroy ...

Is a six pack good for golf?

Having a six pack is nice, but a strong core is far more important to your golf swing than it is for aesthetics. “You need core strength in the golf swing, but you also need core strength endurance,” says Dr. James. “Endurance is the ability to sustain a mild contraction over a long period of time.”.

How to prevent back injuries in golf?

Strengthen Your Core. Golf requires serious stamina. The majority of back injuries from swinging are due to overuse and lack of control through the swing.

How to help golfer with back pain?

Warm-Up Properly#N#Studies have shown that golfers who have stiffer back rotation and less joint range of motion have more back pain. This is because stiff players are forcing their bodies to move past the comfort zone, rather than using smooth, fluid motions. By stretching and warming up correctly, you can decrease your risk of injury and alleviate joint stiffness. Some of the best stretches for golfers are:#N#Over the Head Shoulder Stretch#N#Chest Opener With Forward Bend Stretch#N#Standing Quad Stretch#N#Low-lunge Hip Flexor Stretch#N#Standing IT Band Stretch 1 Over the Head Shoulder Stretch 2 Chest Opener With Forward Bend Stretch 3 Standing Quad Stretch 4 Low-lunge Hip Flexor Stretch 5 Standing IT Band Stretch

Why do golfers have weak muscles?

Poor posture – rounding the back, extending the lower back, or bending to the side before a swing can lead to weak muscles due to over-activation or tightness in the lower back. Furthermore, golfers are typically in this position for several hours throughout their game, fatiguing the back muscles and leaving them susceptible to injury.

Why do you need to warm up before playing golf?

Warming up prior to playing helps prime the body for physical activity; allowing better blood flow to your muscles and loosening of your joints.

How to reduce stiffness in golf?

This is because stiff players are forcing their bodies to move past the comfort zone, rather than using smooth, fluid motions. By stretching and warming up correctly, you can decrease your risk of injury and alleviate joint stiffness. Some of the best stretches for golfers are: Over the Head Shoulder Stretch.

Is golf a popular sport?

Outdoor sports, like golf, are becoming more popular than ever. Whether people have more time on their hands, or are venturing out for new socially distant hobbies — golf is quickly becoming a common weekly activity. The more serious golfer is getting more rounds in, the golfer who had no time in their schedule is finally getting back on the green, and for some it’s their first time ever. Because of this jump in participation, it is no surprise that more than 36% of novice golfers, and more than 63% of serious golfers, are playing with an injury or pain related to the low back.

Exercises to prevent back injury: Banded hip extensions

One progression of the glute bridge are these kneeling hip extensions.

Exercises to prevent back injury: Single leg glute bridges

Single leg hip thrusts are another great exercise for golfers that struggle with lower back pain.

Exercises to prevent back injury: KB Leg Lowers

These KB arm bar leg lowers are a great anti-extension exercise. They are great for: 💪strengthening the anterior core 💪 shoulder stability 💪 hip mobility ⛳️ posture (setup & dynamic) ⛳️ backswing coil ⛳️ force transfer #kbarmbar #golfitness #anteriorcore #lowerbackpain #golfposture #dynamicgolf #youngprogolfer

Exercises to prevent back injury: Pallof Holds – Step Outs

Great to have @jhamilton1 back in the gym.

How to keep your back safe while golfing?

Seated Rotations. This exercise can help limber up your lumbar spine and keep your back safe as you follow through on every swing. Rotation is a key component to a good golf swing, and a good golf swing is integral in protecting your lower back. Sit in a chair or on a bench.

Why is my back hurting in golf?

Repetitive motion, a poor swing and a lack of physical conditioning were the main culprits in golf injury. Golf requires a certain baseline of fitness to keep your body—especially your back—safe, and core strengthening will go a long way to protecting your lower back, also known as the lumbar spine. Contrary to popular belief, the core is more ...

How to do glute bridge?

To perform the glute bridge, lay on your back with your feet flat on the floor, knees pointed up. Squeeze your buttocks and lift it off the floor until you’re making a straight line from the knees, through the thighs and torso to the shoulders. Hold it for a breath or two, then lower back down.

What is the most common golf injury?

A review of studies published in British Journal of Sports Medicine suggests that spine injuries —and in particular lower back injuries—were the most common form of golf injury in amateur golfers, accounting for between one-fifth and one-third of all golf injuries. Repetitive motion, a poor swing and a lack of physical conditioning were ...

How many reps for golf?

Without moving your hips, slowly turn your upper body to the left. Come back through the center and turn to the right. Repeat for 10 reps (left-center-right-center is one rep). Do three sets. This is a great warmup exercise before you start your 9 or 18 holes. You can do it standing up before you tee off.

Does Edison Spine Center treat back pain?

If you are experiencing lower back pain, Edison Spine Center can help. Our surgeons have more than 50 years of combined experience treating back pain due to a variety of causes. We employ multiple modes of treatment, including nonoperative care and minimally invasive surgery. We can diagnose the cause of your back pain and develop a treatment plan that’s right for you and your lifestyle.

Can pelvic tilt cause back pain?

Some degree of kyphosis is natural for the lower back, but too much can put pressure on the individual lumbar vertebrae, which can lead to back pain.

How to heal a low back injury from golf?

Taking time off from golf will allow the muscles to heal more quickly. Continuing to stretch between golf sessions is advisable, as is continuing a low-impact aerobic exercise program, such as walking for 30 to 40 minutes every other day. After the low back pain has stopped, slowly return to playing golf and apply the prevention tips ...

How to relieve low back pain from golf?

For relief of the pain and to promote healing from golf-related injuries and low back pain, it is generally advisable to rest for a day or two , apply heat and/or ice, and take pain medication. Medications like ibuprofen or naproxen can help decrease inflammation, and acetaminophen may be taken in conjunction ...

How long does it take for a low back to stop hurting?

If the low back pain continues for more than two to six weeks, a specific and definable problem may be the cause of the back pain and a medical professional should be consulted.

How long does it take for a low back injury to heal?

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.

What is the best medicine for back pain?

Medications like ibuprofen or naproxen can help decrease inflammation, and acetaminophen may be taken in conjunction with these medications to further help reduce low back pain and other types of pain. For more in-depth information, see The P.R.I.C.E. Protocol Principles on Sports-health.com. advertisement.