Golf and Low Back Pain
- The Golf Swing Stresses the Lower Back. The force, torque, and twisting of structures in the lower back creates a significant risk of injury to the lower back.
- Symptoms of Golf-Related Low Back Pain. Dull ache on one side of the lower back. ...
- Health Benefits of Regular Golfing. ...
What causes back pain in golf?
Jun 13, 2016 · What causes my back to hurt while playing golf? Typically it is a result of spinal damage, poor technique or both. If your spine does not move properly on a segmental basis, meaning each vertebra needs to rotate, flex, extend and side bend on top of the others, it will be much more easily injured when brought through extreme ranges of motion. Also, if you have …
Why are back pain and spinal injuries plaguing golf?
Sep 14, 2020 · 3 Reasons Why Golfers Hurt Their Back 1. Core Weakness Our abdominal muscles play a significant role in preventing back injuries. 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.
Can golfing cause back pain?
Even more note worthy is that for many, the only time their back hurts is when they play golf. Let's dive into this more. Golf and Mobility. The body is comprised of a bunch of movement patterns. We aren't a just bag of parts and pieces. I say this because you may have pain in your low back, but that doesn't necessarily mean your low back is the problem.
How to prevent back pain while golfing?
Aug 22, 2017 · Another reason you experience pain after playing golf could also be a mobility issue. If it’s a mobility issue, it could be either muscle or it could be joint… we need to figure out which it is. If it’s a mobility issue, usually we see this as a hip rotation mobility limitation or it’s related to hamstrings, glutes, or hip flexors.
How do I stop my back from hurting when I play golf?
The following 4 aspects of the golf stance reduce risk of injury5:Keep the spine upright. Standing close to the ball will reduce the risk of bending the spine.Bend forward at the hips. ... Bend slightly at the knees. ... Keep the feet shoulder-width apart and rotated outwards.
Is it OK to 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 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.
Can golf damage your back?
Although golf is a low-impact sport, it's associated with several injuries. Many golfing-related injuries are a result of poor mechanics or overuse. The most commonly injured area is the lower back. Other injured areas can include the elbow, wrist and hand, and shoulder.Oct 1, 2020
Why does my hip hurt after playing golf?
Another reason you experience pain after playing golf could also be a mobility issue. If it’s a mobility issue, it could be either muscle or it could be joint… we need to figure out which it is. If it’s a mobility issue, usually we see this as a hip rotation mobility limitation or it’s related to hamstrings, glutes, or hip flexors.
How many bad swings are there in golf?
If you’re an average golfer, you’re probably looking at somewhere between 90 and a hundred plus swings, which means there are about 15 to 20 plus bad swings in there. That can be enough to put a tremendous amount of force, torque, and stress on your body that’s going to cause you to have issues.
What muscles are weak in the hip?
This can be a weakness of the hip muscles, possibly the hip flexors, hip abductors or the glutes. Additional weakness can be found in your abdominal muscles. We are talking primarily in your deeper abdominal muscles which are the transverse abdominis and our multifidus . These are actually the stabilizers of our spine.
How much of the time do you have a bad swing?
And that’s not saying your swing is bad every single time. But let’s say even 80% of the time you have a good swing. That means 20% of the time you have a bad swing.
What is the best hole in golf?
Remember, the best hole is the 19th hole. And if you’re in pain on the 19th hole, that’s never any way to finish your round. Get out there, have fun, enjoy the sun. And keep back pain away from your golf game.
Do you need chest mobility for golf swing?
Believe it or not, you need to have good chest mobility in order to initiate that golf swing. And because the movement is from one rotation into the other direction, you need mobility really through the entire body. If it’s a joint problem, you can do things to yourself that can address some of the joints.
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.
Is Your Golf Swing Hurting Your Back, Or Is Your Back Hurting Your Golf Swing?
When most golfers are working on their swing mechanics, they’re trying to fit themselves into a certain style of swing or mimic what other’s are doing, and that makes perfect sense. If you want to hit it farther, why wouldn’t you try to swing like Dustin Johnson or Brooks Koepka. It’s working for them, right?
Stickney: The only 2 ways to hit a golf ball farther
If I had a dollar for every time someone walked into my Academy (myself included!) and asked how to hit it farther I’d own a bank by now. Golf course agronomy has evolved and the rock-hard fairways of yesterday are gone and have been replaced by soft conditions that require more and more carry off the tee.
Stickney: The evolution of necessary technology in golf instruction
Over time technology has improved so that we (as teachers) can see and understand motion and forces in action during the swing.
The Wedge Guy: You can change your stripes
Over my 40-plus years in the golf industry and a lifetime in the game, I have had the opportunity to observe thousands of recreational golfers of all skill levels. I believe the common thread between all of us – from scratch player to high-handicapper – is that we all would like to get better.
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.
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 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 ...
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.
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).
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 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 .
Which part of the body rotates to share the load of the swing?
With a proper swing, the shoulder, pelvis (hip), and thoracolumbar segments (chest and lower spine) rotate to share the load of the swing. The shoulder and hip turn, along with the wrist snap, will produce more clubhead velocity than a stiff arm swing.
Should the spine be straight?
The spine should be straight , and the golfer should bend forward from the hips. Weight should be distributed evenly on the balls of the feet. As most golfers will agree, while developing an easy, fluid swing may be desirable in terms of reducing stress to the low back and preventing low back pain, this is often easier said than done.
How to avoid injury in golf?
HOW TO AVOID INJURY: Players who don't turn well in the backswing tend to pin the left arm across the chest ( above, 1). Turning the upper body can be physically challenging for some golfers; others find it just plain scary, because they feel as if they won't get back to hit the ball.
What happens when you lock your knee in golf?
Many golfers square the left foot and lock the knee in an internally rotated position (right, 1), which leads to an increased shearing force on the knee joint. The typical injury is to the medial meniscus and can lead to degeneration of the articular cartilage and arthritis. — Andrews.
What happens when you swing a golf shot?
WHAT HAPPENS: A strained lower back is the most common golf injury, and the one most likely to shorten a career. The modern power swing is all about the rotation of the pelvis through the shot. The torque this creates between the pelvis and the lumbar spine pulls the ligaments, tendons and muscles in that area. Also, the shearing effect can wear away the discs between the vertebrae in the lumbar spine, leading to disc disease; that's the real career-ender. — Andrews
What is a labral tear in golf?
But labral tears (torn cartilage) are becoming common and often can be traced to the backswing. When golfers keep the left arm tight to the chest as they swing back, they can tear the labrum that stabilizes the shoulder joint. This is called a posterior labral tear, and the golfer feels pain in the back of the shoulder. — Andrews
What is it called when you have tennis elbow?
It's called lateral epicondylitis , or tennis elbow. Golfer's elbow affects the inside of the trail arm and is caused by the repeated straining and rotation of that arm through impact, but it's less common. — Andrews. HOW TO AVOID INJURY: Many golfers confuse keeping the left arm straight with locking it (below, 1).
Can you play golf without a lower back injury?
The problem is, many golfers can't do that without a lower-back injury. Instead, try to turn everything in unison; the hips and shoulders should rotate back together and through together (2). You might sacrifice some power, but you'll save your back and stay in the game. — Johnson.
What is the most common injury in golf?
Arms and Shoulders. The most common golf injury when it comes to this part of the body is “tennis elbow” (sometimes referred to as “golfers elbow”). It’s generally caused by repetitive movements and overextension of the elbow and common symptoms include soreness or tenderness on the outside of the elbow. There are a number of remedies available ...
What part of the body does golf swing movement occur from?
Legs. Although most of the movement during your golf swing occurs from the waist up, your legs have to provide a great deal of support and it’s not uncommon for them to get sore from time to time (even if you ride in a cart).
Where does soreness occur?
While the most common area you’re likely to feel some tightness is in your hamstrings, soreness can occur anywhere (calves, quads, groin). Knee pain on the other hand, maybe a sign of something a little more serious.
Is golf a pain?
Common Golf Aches and Pains – Which Ones are Okay and Which Ones Aren’t. Though golf isn’t quite as physically demanding as sports like football or basketball, it does require players to put their bodies in a lot of unusual and straining positions.
Can Tiger Woods damage his knees?
Your knees take on a lot of stress in your downswing and the last thing you want is damage to any of your major ligaments. Tiger Woods is living proof that even with a near perfect swing, the pressure put on your knees can be enough to cause major structural damage.
Is it normal to have a sore back when swinging?
Back. The twisting and rotating that goes on during your golf swing can put a lot of stress on your back and for that reason, a little soreness now and then is very normal.
Is it okay to have sharp pain in your back?
Sharp pain or stinging sensations aren’t okay. If you feel some uncomfortableness in your back and you don’t think it’s muscular, you may want to see a doctor. These types of pains are often associated with nerve injuries or spinal issues and playing through the agony only makes them worse.
