Preventing Low Back Pain
As with so many health conditions, a little effort to prevent back injury and low back pain goes a long way. There are three key areas of prevention; warm-up, swing and carrying the golf bag.
A thorough warm-up before playing, including stretching and easy swings, is critical for the muscles to get ready for the game. Stretching should emphasize the shoulder, torso, and hip regions as well as the hamstring muscles.
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.
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.
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.
Good balance while golfing is achieved by slightly bending the knees and keeping the feet approximately shoulder-width apart. 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.
To avoid a low back injury, beginners would be well advised to work with a golf pro when starting out, since most aspects of a golf swing are not natural or intuitive. Additionally, golf lessons may be useful for senior golfers who have decreased flexibility and strength.
Overall, muscles that have been stretched and gradually loaded are much less prone to being injured while playing golf and can take more stress before either being strained or sprained.
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).
Golf is a sport that appeals to many people. Whether you enjoy the competitive side or the fresh air and beautiful scenery, there is something for everyone.
In this second of three parts, we look at the fitness benefits and how to avoid a back injury.09
Carrying the golf bag
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. Some individuals like to carry their own golf bag to get more exercise, and while this may be a good idea, bag straps that place all the pressure on one shoulder can be hard on the back. It is advisable to use dual straps on the golf bag to evenly divide the weight across the back and reduce the chances of developing low back pain from an uneven load.