Back pain is one of the most common golf injuries. Both professional and amateurs suffer from low-back aches, and it can adversely affect their game. Some people aren’t in great shape to begin with and only add unnecessary strain by choosing to play golf without increasing their fitness level, while others might have more serious underlying causes of their back problems. There are solutions out there for treating golf-related back pain after it develops, but wouldn’t it be better if we could prevent such problems in the first place? If you take precautionary measures, you will decrease the chance of developing any short-term and long-term back problems. Here are a few tips to help you avoid back injuries on the golf course.
Exercising: If you exercise regularly, then it is unlikely that you will pick up any sort of back injury on the course. Exercise strengthens your bone and muscle structure so your back gets proper support.
Warm-Up: Every time you go to play or practice golf, start by warming up. Gently move your spine in every direction, bending forward and to the side, and do light hip circles in both directions. If your back hurts out on the course, take a minute to repeat a few lower back stretches.
Ageing: Old age is associated with back pain. A lot of veteran golfers overwork themselves on the course, which causes back pain. As you rack up years, be sure to take it easier and rest more often.
Walk: Avoid cart sessions early in the game. If your body isn’t tired, then it doesn’t need rest. Walking will improve endurance and make you more suited to high-pressure situations, in which your back muscles are prone to tense up.
Swinging: Before you play the shots, practice swinging. This will improve blood flow and make you feel more accustomed to a bent position. It will also help your back limber up.
Start Slow: There is absolutely no need to rush onto the field and start playing like a maniac. Golf is a game of patience so take your time and play for shorter periods each day. Eventually you—and your back—will be ready for a full day’s game.
The Stance: The stance is very important because it defines how you transfer the weight onto your body. Don’t slouch or put more weight on one leg than the other. Correct weight transfer will ensure you don’t create tension in your back.
The Position: Stand two to three inches closer to the ball than you usually do. This position will give you a lower center of gravity, and you will be able to more easily turn your hips to play the shot.
Don’t Use Full Strength: Don’t use your full strength to play each shot. Just do what’s necessary to get the ball to your target. There is no need to put extra pressure on your body.
The Golf Bag: Carry the golf bag safely. Since it is very heavy, you must lift it carefully, using your leg muscles as in a reverse squat. And, switch which shoulder you use to carry it so you don’t put uneven load on your body.
Rest: This is perhaps the most important thing. If you want to ensure that you avoid back pain, then rest regularly to give your body adequate time to recover. No golfer plays every day of the week, and neither should you.
The Bottom Line
Back pain is a serious problem that has troubled many golfers over the years. It can be avoidable, but most people don’t know the necessary steps to take to avoid suffering back pain later on. If you want to keep golfing well into your golden years, then you should definitely keep these tips in mind to avoid back pain for good.