Lower Back Pain And Golf:
Par For The Course Or Is It Preventable?
Lower back pain and golf unfortunately tend to go together like salt and pepper. Many golfers accept that it's just one of those things that needs to be suffered for their sport. Surely a technique as complex as the swing with all the strain it places on the lower back make it inevitable. If the swing doesn't get your lower back then all that putting will probably provide the straw for the camel's back.
However, while the techniques in golf do place stresses on the lower back it doesn't necessarily have to lead to pain. In my experience many golfers unknowingly contribute to their own discomfort by moving in a less than efficient way - and not just while swinging, chipping and putting.
Away From The Course Away from the course how you stand, sit and walk will influence how you move on the golf course. Even if you play three hours every day you'll still spend four times as much of your waking time off it. If you sit poorly at your desk, in your car or at home in front of the TV, you'll condition your muscles in a way that's not conducive to good golfing technique. Paying attention to your posture during your daily activities will pay dividends back on the course. On The Course Even before you hit the ball you can take precautions to protect your back. The easiest way to do this is to make the most of the walk in between shots. Too many golfers unknowingly twist their lower backs when walking and place unnecessary strain on their joints and muscles before they've even starting to swing. When walking ensure your legs swing from the hips joints (these are at the front of your pelvis and not at the sides as many people think) and let your lower legs swing like pendulums from the knees, i.e., once your foot is off the floor, let it swing through - you don't have to kick. Also have a go at this golf stance tip to take the strain off your back. |
It actually takes far less effort to walk than most people use - even when walking up hill pulling a trolley! Walking tall and letting the legs swing freely will ease tension in the lower back. When you come to play your shots your back muscles will be carrying less tension and therefore it will be easier to perform your techniques.
When it comes to playing your shots you can do a lot to reduce the stress on your lower back by staying poised over the ball. Many golfers have the tendency to tighten up in anticipation of playing the shot. This is like putting the brake on before driving off in your car - it requires more effort to move and leads to wear and tear on parts!
When it comes to playing your shots you can do a lot to reduce the stress on your lower back by staying poised over the ball. Many golfers have the tendency to tighten up in anticipation of playing the shot. This is like putting the brake on before driving off in your car - it requires more effort to move and leads to wear and tear on parts!
Check you're not getting set by lifting your shoulders, tightening your jaw or lower back before you play - see this simple swing tip for a practical technique to help.
The most effective way to improve your movement and reduce the risk of lower back pain is to learn The Alexander Technique - am innovative, yet practical technique suitable for all sports. For more practical techniques to help you play better golf please see my program Golf Sense. Read more golf articles here. |
