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Back Pain And Golf

Back Pain And Golf

You don’t have to be a spine specialist to realize the back doesn’t enjoy bending and twisting and it definitely doesn’t like to do both at the same time. Wait a second, isn’t that the golf swing?  In a nutshell, yes.  The two definitely do not mix.  The consistent sheer force and rotational loading of the spine created by the swing is responsible for 36% of the most common golfing injuries.  The HIGHEST.  It shouldn’t be surprising then, that almost all of us have experienced back pain that has kept us from playing at one point or another.  While the lumbar spine is gifted in its ability to rotate, bend and extend, its primary function is to support the upper body, therefore a high degree of stability is necessary for proper back function.  In most cases of back pain, the individual is lacking  gluteal strength, hip mobility and mid to upper-spine mobility.  These limitations and restrictions place a great demand on the lower back to do more than it is designed to do.  The compensation pattern that results is created by dysfunction, which leads to overloading, which will develop into over usage, which will eventually cause injury and pain.

Knowing this, our posture at set up becomes increasingly important.  Making sure our spine is in a neutral position and our bend comes from the hips can be vital to maintaining spinal health while golfing.  A training program focusing on core stability and hip and thoracic spine mobility will also go far in preventing injury.  In addition, make every effort to sit properly and stand up frequently.  

If you are doing the following exercises to “help” your back, please discontinue them asap.

  • The back rotation machine:  the spine is supposed to move in sync with the pelvis.  When locking down the hips and pelvis you are doing more tissue damage than strength building.
  • The conventional crunch machine:  Here is a herniated disc waiting to happen. Replace this exercise with a standard crunch and your spine will thank you for it.
  • The back extension machine:  This is a physical therapists dream.  Keep banging out reps and you are sure to see one.  Replace this one with the back extension on the physio ball.