Back pain is common amongst golfers
Many people view golf as a leisure activity rather than a sport (particularly for the weekend amateur player) and it doesn’t immediately spring to mind when you think about risky activities. However, the repetitive nature of the golf swing means that playing golf can sometimes lead to injury – and back pain from playing golf is one of the most commonly reported injuries among golfers.
What causes back pain in golfers?
Back pain or injuries in the lower, middle and upper back are common complaints amongst golfers, and many know only too well the discomfort this can cause. Playing golf requires repetitive motions which are often asymmetric, which can sometimes lead to imbalances, strains, inflammation, pain and injuries to back muscles and spinal discs.
Risk factors for back injuries in golfers
- Overuse of your back, often by playing too much
- Poor swing technique
- Failure to warm up properly
- Poor core strength
- Poor back and trunk flexibility
- A previous back injury or weakness
Tips to avoid back pain
While back pain resulting from golf may be commonly experienced, it’s far from unavoidable. There are many strategies (both physical and mental) that you can try to mitigate your risk of back injury while still enjoying your golf. If you’re currently experiencing back issues, or you just want to prevent them from happening in the future, try these tips to avoid golf-related back pain.
Lower your expectations
If you’re not a regular player and you’ve spent the winter hibernating, don’t expect to be in your best golfing shape when you finally get out there and hit the course. You won’t be, and that’s okay – take your time to ease back into the game and don’t put too much pressure on yourself right at the start to be at the level you used to be.
And if you’re no longer in your prime, it’s wise to remember that you’re likely not as flexible and limber as you used to be. Trying to hit the ball like you did back in the day is a surefire way to pull a muscle or herniate a disc – and is a recipe for disaster. The older you get, the more you have to prepare your body differently (and a lot more thoroughly) to play golf. This may include making changes to your warm-up, your swing technique and your overall approach to the game. It’s called playing smart, and even Tiger Woods has to do it. It’s all part of achieving longevity in the game – which is something we all want.
To discover more handy tips for senior golfers, click here.
Stretch
Stretching before you play helps prepare your joints for the movement to come, and goes a long way towards ensuring you don’t injure your back. It also improves your range of motion, thus allowing for a better swing. Make sure you stretch your back in all directions as part of your warm-up – forwards, backwards, sideways and in rotational positions, as your back is going to move through all these planes of movement when you’re swinging. Improving your back and trunk flexibility is a great strategy to help you avoid future back pain.
Warm up properly
A thorough and effective warm-up is one of the best ways to help prevent back injuries, and should include light exercise to increase your heart rate, stretching of the major muscle groups and some practice shots.
When hitting practice swings, start slow. Use the first ten or so swings to really warm up and remind your body of the full range of motion that will be expected of it. Hit your swings slowly at first to really groove the movement, and prevent excessive stress on your lumbar spine. Then gradually increase your speed until you are eventually hitting your practice balls at full speed. Ramping up your speed like this will help reduce the soreness that can sometimes occur when you start full-on without a proper warm up (plus, it can also help you play better). Also make sure you practice your swings on your dominant and non-dominant side, so that each side of the body can develop the same muscle tone.
A good warm-up should be a non-negotiable for all golfers, but especially if you’ve been experiencing back pain, niggles, tightness or an injury. Muscles that have been stretched and then progressively loaded are far less prone to injury and can cope with more stress before becoming strained.
Undertake back strengthening exercises
Poor back muscle strength can often result in strains and pain, as the golf swing places a lot of stress on these muscles – and does so repeatedly. The chance of injuries can be minimised by incorporating strength-building exercises that target the different muscles of the back into your routine – and doing them regularly.
Strengthen your abdominals
Your abdominal muscles provide strong support and protection for your back. Strong core muscles (and the knowledge of how to activate and use them) can lessen the pain of repeated swinging.
If you’re not sure how to strengthen and activate either your back or core muscles, consult a physiotherapist or accredited exercise physiologist for advice and assistance.
Improve your balance
Good balance means you’ll be less likely to strain back and shoulder muscles (as well as making your swing more consistent). There are plenty of expert golf balance exercises around (here’s some simple ones to try) – have a look online or consult a golf pro or exercise professional.
Make sure your technique is sound
Proper and correct golf technique will help ensure your back and body are moving in a biomechanically sound way, which will help avoid back pain developing due to poor technique. If your back regularly hurts while swinging (but you’re not injured) your technique may need adjusting. Record your swing and see what you can discover, or better yet, book a refresher lessor or two from a pro to get some fresh eyes on your swing and some technique tweaks. Working with a professional will help ensure you have solid fundamentals and proper mechanics in your swing. This will go a long way towards reducing strain on your back and the subsequent pain that occurs.
As well, keep these general points in mind:
- Keep your spine vertical during your follow-through to avoid hyperextension
- Rotate your hips and shoulders the same amount in your backswing
- Stay focused on your target line to create a fluid swing and help reduce unwanted twisting and turning that can add to the potential for injury or soreness
- Protect your back by squatting down slightly more in your downswing and maintaining a bent right knee on your backswing
Be aware of your posture
Lower back pain can often result from poor posture on the golf course, as you need to stand up for hours while playing. Being in a poor position for several hours can fatigue back muscles that are being over-activated, and lead to weakness and tightness. Be more aware of your posture while playing, and make sure you don’t excessively round your back, extend your lower back or bend to the side before swinging. If you’re having problems with your postural awareness, ask your playing partners to tell you if your posture starts to slump.
For more on how to minimise golf injuries, click here.
Stay active
If golf is the only physical activity you do, your body is going to suffer when going from nothing at all to a high level of stress on a regular basis. Try and keep active between your golf outings, by participating in activities such as walking, running, cycling or swimming. These activities will help keep your back muscles in good shape and more able to cope with the stress of the golf swing.
Invest in a golf buggy
Lugging your golf bag around the course is one of the easiest ways to cause neck and back strain, particularly if you’re a regular player. Your bag is heavy, and the constant movement of taking it on and off your shoulder is just one more asymmetric, repetitive motion that’s probably best avoided where possible. Golfers who carry their own clubs are more likely to have lower back pain than those who don’t. Your best strategy is to use a golf buggy – either a walker or a ride-on will take the strain off your back and shoulders (which, let’s face it, are already experiencing plenty of repetitive strain from your golf game, without the added burden of carrying your clubs around). Have a look at Parmaker’s quality range of both walker and ride-on golf buggies here and take the strain off your back.
How to treat back pain
- Try applying ice for around 15 minutes every hour after your game, to help reduce inflammation. This is useful for around 24 hours after your pain starts.
- Try some gentle stretches to relive the pain.
- If your back pain is persistent and painful, it’s probably time to make an appointment with a doctor or physio who can determine exactly what’s causing your pain and provide exercises or strategies to relieve it.
Hopefully with the help of these strategies you’ll be able to enjoy your round of golf without back pain detracting from the experience.
