Playing Golf with Low Back Pain
- Use a Golf Cart. Many golfers continue to play as they age, and most expect to be able to continue to play during their...
- Wear Supportive Footwear. Ill-fitting shoes may cause or contribute to back pain. High quality shoes for golf foster...
- Modify the Golf Swing. An ideal golf swing is smooth, fluid, and rhythmic. Understanding the...
How to play golf with lower back pain?
Apr 28, 2014 · Easiest Golf swing you can ever learn. Get Kirk's Free Video Lesson series now. Sign up at https://learninggolf.tv/registration/free-subscription/It really i...
Is golf bad for your back?
Rotating the leg inward at the hip with a narrow range of motion, risking injury to the hip. Having weak core muscles, increasing the risk of muscle strain. Playing golf for extended periods of time, leading to muscle fatigue. Simple solutions to address these risk factors will prevent or reduce episodes of back pain.
How to Save Your Back in golf 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. Grab a golf club and hold it on your shoulders behind your neck (this will keep you upright and in good posture). Without moving your hips, slowly turn your upper body to the left.
Why does my back hurt during my golf swing?
Jul 08, 2020 · Luckily, stretching for a few minutes a day can loosen your hip flexors and stop them from pulling on your lower back, which should loosen up your golf swing. The stretch, deemed “the most...
Can you play golf with lower back pain?
For the millions of people who have long-standing low back pain, golf can still be an enjoyable sport. Using the right equipment, alongside a regular routine of stretching and low-impact exercise, will go a long way in helping maintain one's ability to play golf.
How do you swing a golf club with a bad lower back?
2:525:34The BEST Golf Swing for BAD Backs - YouTubeYouTubeStart of suggested clipEnd of suggested clipSo all you need to do is allow your ankle to move freely in the backswing. As you strike the golfMoreSo all you need to do is allow your ankle to move freely in the backswing. As you strike the golf ball start to follow it to target.
Is golf bad for a bad 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.May 13, 2021
How do I protect my lower back in golf?
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...
Does golf worsen sciatica?
In golf, the lumbar region of the back undergoes strenuous activity because of continuous twisting and bending. Sometimes, this results in sciatica which can completely ruin life for a golfer.Mar 10, 2020
How do you golf with a stiff back?
Avoid prolonged sitting or bending. Consider resuming golf by swinging the longer irons and woods with 50% effort. Slowly work toward using the shorter clubs, chipping and putting. Consider using a device for tee and ball placement and retrieval without bending over.
Should you play golf with sciatica?
Even so, medical experts usually say that the best treatment for most sciatica often is to remain physically active; and the walking involved in playing a game of golf is one of the most beneficial exercises.Jan 30, 2012
Should you golf with a herniated disc?
1:212:44Golf and Herniated Disk - YouTubeYouTubeStart of suggested clipEnd of suggested clipWell. Again these kind of injuries are always treated conservatively. First. So you're gonna doMoreWell. Again these kind of injuries are always treated conservatively. First. So you're gonna do everything everything to get back.
Can you play golf with a pinched nerve?
However, the pain caused by ruptured discs, pinched nerves, spinal stenosis and sciatica can turn the act of swinging a golf club into a study in agony. By taking some simple lifestyle precautions, you can continue to enjoy golfing and help prevent becoming one of the thousands of golfers who experience back pain.Apr 26, 2016
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.
How to get rid of a swollen back after playing golf?
2. Ice your back before your game. Use an ice pack or a bag of frozen vegetables on you back 30-60 minutes before you play golf. Keep it on your back for 20 minutes and then remove it. Icing your back before a golf game can reduce swelling and inflammation that cause pain.
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 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.
A Golf Swing Tilt or Reverse Pivot
One of the main causes of back pain during the golf swing is a ‘reverse pivot’ where the shoulders tilt up and down during the swing rather than turning around the spine.
Practice Keeping the Spine Straight
Experimentation is the key to developing a pain-free swing. When you are next up at the golf range hit a basket of balls trying different head positions at address. The more the head is angled to the right, away from the target, the easier the shoulder turn becomes.
Pain-Free Golf Downswing
Just as in the backswing, to build a pain-free downswing the head must be allowed to rotate freely through the ball. Do not try to keep the head down too long as this will cause the spine to bend. Allow the head to watch the ball as it flies towards the target. Keeping the head down too long will simply cause more pain.
How to relieve back pain from golf?
Relieving Lower Back Pain From a Golf Injury. To relieve the associated pain and stimulate the healing process from injuries related to golf, the advice is to take a rest for a day or two. Apply heat to the affected area and also take pain relief, such as naproxen or ibuprofen, is helpful in reducing inflammation.
Why do you do warm ups before golf?
Golfers who do warmups before golfing suffer fewer injuries as compared to those who do not. When you warm up, flexibility is improved, reducing your limitation on your range of motion. Stiff ligaments and muscles are prone to injury.
What is the lumbar spine?
The lumbar spine is only meant for stability purposes of the upper torso. You instead use your pelvis and hips to create most of the rotation. This may be achieved by getting the bodyweight correctly to the left leg while you hit the golf ball.
What should your knee be in during a downswing?
Your right knee should be maintained in a bent position, and your left shoulder turned downwards during your backswing. Slightly squat the lower body during downswing as you shift the greater majority of the bodyweight to the left leg. The shoulder and level of hips should be turned open on impact.
What are some exercises to strengthen lower back muscles?
Exercising to build strength that targets lower back muscles can efficiently prevent injuries. Pull-down and rowing exercises are the most recommended forms of exercise here.
What is the backswing?
Backswing. To ensure the protection of your spine during the backswing, you are to maintain your right knee bent and turn the left shoulder towards the ground. Turning your shoulder down uses the mid-back. The lower back should not be twisted. The mid-back is the one that is supposed to rotate, but not the lower back.
Can golfers get back pain?
Actually, back pain resulting from golfing activities represents a fifth of all the injuries that are reported by golfers. Though back pain is common, it is not easily avoidable. To mitigate the risk of golfers suffering from golf back injuries, simple precautionary measures can be taken. Here we are going to take a look into a number ...
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 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 ...
What is the best core exercise for tour ready?
For a tour-ready core, we recommend one exercise over all others: the plank. The plank is the grand-daddy of all core exercises because it does not load the spine, does not need specialized equipment to perform, can be done almost anywhere and is incredibly safe and effective. Get into the top of a pushup position.
How to get stronger in a squat?
If you’re a beginner, aim for three sets of 10 second holds. As you get stronger, work your way up to 30 seconds each.
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.
How to protect your spine when golfing?
1. BACKSWING. The keys to protect your spine on the backswing are maintaining a bent right knee and turning your left shoulder downward ( above, right ). Many golfers try to rotate the shoulders level ( above, left ), but turning the left shoulder down lets the thoracic spine (mid-back) and not the lumbar spine (lower back) handle the twisting.
How to reduce back stress?
Instead, thrust your pelvis toward the target. This requires the left glute and core muscles to absorb the stress. Push forward and stand up: You should be at your normal standing height at the finish. There'll always be stress on the back, but these tips will reduce the load.
What is the lumbar spine?
As I said before, the lumbar spine is meant to stabilize your upper torso, not turn it. Instead, you want your hips and pelvis to do most of the rotational work, and you can achieve that by getting your weight well into your left leg as you strike the ball ( above, right ). 4. FINISH.
What happens if you don't squat?
If you don't squat, you might turn your hips but you won't move your pelvis forward enough ( above, left ). Then the only way you can get power is to torque your spine. As the club swings down, the torque increases, ramping up the stress level--that means pain. 3. IMPACT.
What muscles do you use to jump off the ground?
Your quadriceps (thigh muscles) and glutes (butt) are great power sources, and this squat move uses them and promotes a lateral motion to the left side.
What happens when your knee straightens on the backswing?
If the right knee straightens on the backswing, the right side of the pelvis moves considerably higher than the left, tilting the bottom vertebrae to the left, which puts stress on them. 2. DOWNSWING. Use the ground to create a powerful but safe swing.
What percentage of your body weight should be on your left leg?
A t this point, 90 percent of your body weight should be over your left leg, and your shoulders and hips should be level and turning open. If you still have a significant amount of your weight on your right side ( above, left ), you've relied on your lumbar spine to rotate your body toward the target--ouch!
