Golfing with Back Pain
Steven McCune, Physical Therapist, Performance Enhancement Specialist
Procore Physical Therapy P.C.
Golf has become such a popular activity these days and with the nice weather emerging more golfers will be hitting the links than ever before. A large percentage of the general population suffers from some form of back pain. So it is clear that an increasing number of people will be golfing with back pain.
There are a variety of measures to take to help stave off back pain and keep you on the course. There are on-the-course and off-the-course things that can be done to reduce the degree of back pain.
Attention to proper spine mechanics should lower your back pain as well as your handicap. The golf swing typically requires the spine to assume postures and movements of flexion and rotation. As we have studied the spinal structures, we have learned that flexion and rotation are potentially injurious to lumbar discs as well as the joints of the lower back.
Here are some suggestions to minimize your back pain while playing golf.
ON-THE-COURSE try the following:
Before your round be sure to do some stretching for your legs and lower back muscles.
Between shots, stand with hands on hips and arch backwards for several seconds several
times. This will help the disc to remain free of the nerves in the lower spine.
Choose a longer club so you won't have to bend so far forward, and you can swing with less force to achieve the same distance.
Limit the number of practice swings to 2 or so. Taking an excessive number of practice swings before each shot will overload the structures of the back.
If driving in a golf cart, be sure to maintain an upright sitting posture, avoid the slouch.
If carrying your bag, lighten the load and take turns switching from one shoulder to the other. Most bags now have double shoulder straps, use them both. Remember the maximum amount of clubs by rule is 14.
When bending to pick up your ball, remember to bend with your knees and not only your back. Spread your feet out side to side or front to back, this will make it easier to bend your knees. The golfers lift can be used also, where you can extend the back leg off the ground for a counter balance as you lean down to reach the ball.
No matter how much golf you play, you still spend more waking hours off the golf course. So while OFF THE COURSE try these tips:
A general healthy life style of moderate exercise including stretching and aerobic activity is highly recommended.
During work and home activities avoid repeated bending and twisting as these movements will cause wear and tear and may increase the risk of disc injury.
If required to lift heavy objects be sure to use sound mechanics and rely on your leg strength to accomplish the task.
A golf lesson may be worthwhile for addressing your posture and your swing mechanics to help you achieve an efficient swing and reduce the stress placed on the spine.
Of course, if your back pain is severe and persists or if you have associated leg pain, please consult your physician.
If these guidelines are followed, the vast majority of people should be able to golf without significant discomfort.
Good Luck, Good Life, Play Golf.