Massage for Golfer's Low-Back Pain

Ahhhh, GOLF....one of North America’s all-time favourite summertime sports.....It's becoming more and more popular than ever. This increased popularity may be due to demographics, with baby boomers having more time, more disposable income and may be due to the fact that technology is producing golf equipment that makes the game (somewhat) easier. Whatever the reason may be, golf is certainly enjoying a surge in popularity.

Like any sport, golf can cause a multitude of injuries to the low back and spine. One very common golf injury is low back pain (usually due to muscle strains and sprains). Typically, people who endure chronic or recurrent episodes of low back pain will be frustrated because the pain hinders their ability to play golf.  Does this happen to you?  Read on....

A little effort to prevent back injury and low back pain goes a long, long way.  Agreed?  Here are THREE key areas of prevention for the sport of golf include:

WARM UP: Heading directly to the tee at 7:00 a.m., pulling out the driver, and proceeding to hit the cover off the ball is probably the surest way to sprain your back. Proper warm-up techniques before hitting the ball including stretching and easy swings is critical for your muscles to get ready for the game.

Stretching should emphasize the shoulder, torso, and hip regions as well as the hamstring muscles. Muscles that stretched and gradually loaded are considerably less prone to being injured while playing golf. 

PRACTICE swinging beforehand: Wouldn't you agree that the objective of a golf swing is to develop significant clubhead speed?  To accomplish this a lot of torque (force) and torsion (twisting) is applied to the low back. Golfers should emphasize a smooth, rhythmic swing.  Performing a smooth swing you will produce less stress and less low back pain by minimizing muscular effort and disc loading.

BIOMECHANICS of golf and the low back: The force generated by a golf swing predominantly stresses the L5-S1 disc space because the joints at this point allow for considerable rotation.  Golfers also need to pay attention to their flexibility in the hamstrings.  Focusing on hamstring flexibility will allow more motion in the pelvis and greatly reduces stress to that L5-S1 disc space.  Maintaining proper posture and balance is a key component to reducing stress on the low back.  Always keep a slight bend in the knees and place your feet approximately shoulder-width apart. Your spine should be straight, and you should bend forward from the hips.  Your weight should be distributed evenly on the balls of the feet.  

Treating golf related back pain is important.  You want to get back in the game as quickly as possible, correct?  It is generally not advisable to aggravate your inflamed muscles by continuing to play golf.  I know that is not what you want to hear but you should listen to your body (and me). Taking much needed time off from your golf game will allow your sore muscles to heal considerably faster.  So, continuing to stretch between golf sessions is highly advisable, as is continuing a low-impact aerobic exercise program, such as walking for 30 to 40 minutes every other day.  

Consider seeing your mobile massage therapist (that's me) for a session or two of much needed, and might I add, much deserved deep tissue massage treatments which will leave you revitalized and provide a functionally balanced neuromuscular system which will allow your muscles and joints to work at premium levels.  You what this means for you, don't you?  Your rate of force production and maximal acceleration vastly improves.....and so does your golf swing!

Happy Golfing!  

Nancy Guerin, Registered Massage Therapist

LUXE Massage.  Contact me at nancy@luxemassage.ca or phone 403-629-2122 to book an appointment.

http://www.luxemassage.ca/

  

Understanding Trigger Points

Myofascial trigger points are discrete, hyper-irritable ‘knots’ located in a tight band of skeletal muscle or fascia; the ‘knots’ are painful on compression and can produce referred pain, referred tenderness, motor dysfunction and / or autonomic changes.  A trigger point in the lower neck, for example, may cause a headache.

There are two types of trigger points.......Active and Latent. 

Active trigger points are painful at rest.  They are very tender when palpated and cause a referred pain pattern similar to the patient’s pain complaint.   Referred pain is most often described as ‘radiating’.

Latent trigger points do not cause pain however they may restrict movement or cause muscle weakness.  One only becomes aware of this type of trigger point upon application of pressure.

There are many reasons why a trigger points exists.  Here are a few:
Acute trauma
Repetitive microtrauma
Lack of exercise
Poor posture
Vitamin deficiencies
Sleep disturbances
Joint problems
Repetitive stress disorders
Poor biomechanics
Surgical scars
Dehydration

It is not completely understood the reasons behind the physiological creation of a trigger point therefore I won’t bore you with theories surrounding muscle spindles, ATP, Sliding Filament Theories, Ischemia, Calcium Ions, etc.   You can thank me later.

How to treat trigger points is dependent on how long you’ve had them.  If it’s a recent one created by say, hauling around heavy luggage, then it may be relatively easy to address and you may be pain free sooner than later.  If this is a trigger point that has existed for years (Chronic trigger point) and has been left untreated then it may require weeks or months to reduce the pain-spasm cycle and will require use of frequent pressure treatment and stretching.   Proper hydration makes treatment easier as does effective stretching routines.

As a massage therapist, when I locate a trigger point I perform static compression for severals seconds, usually 10 - 30 seconds, gradually increasing pressure as to prevent causing more harm to the client.  This is not a relaxing technique due to the presence and intensity of pain and discomfort.   It is important that a client communicates with their massage therapist because the last thing we want to do is bruise or hurt our clients causing greater pain and discomfort. 

Following treatment, it may be wise to apply ice after treatment, followed by gentle stretching as recommended by your massage therapist. 

 

Until next time, 

Nancy, RMT @ Luxe Mobile Massage

Should you have any questions please feel free to contact me at info@luxemassage.ca

Visit Luxe Mobile Massage at www.luxemassage.ca 

Information resource www.prohealthsys.com

Quick tips for a healthier you!

Staying healthy isn’t rocket science.  It’s about being conscious of what you put into your body and what you do on a daily basis to maintain a healthy lifestyle.  These are some of my personal tips....

Exercise - Nothing beats the 'high' from a hard workout.  I love to run stairs, jog, roller blade, weight train, kayak, hike and so much more.  I prefer the outdoors than the gym.  Nothing beats the fresh air.

Eat clean (whenever possible) - diet is the most important and we have 100% control over what we put in our bodies.  My favorite meal is very simple and consists of Quinoa, Hemp Seeds, chopped veggies such as tomatoes, sweet peppers, cucumbers and cubed light cheese with a squeeze of lemon.  Delicious, filling and has all the key nutrients your body needs.  I do enjoy a glass or two of wine every now and again as well. 

Sleep - without a proper nights rest I’m a wreck the next day.  I can’t focus properly and I find I’m relying on coffee to keep me going.  Not good - too important to get adequate sleep.

Positivity - maintaining a positive outlook and surrounding myself with positive people can make a difference on how I look at the world and in keeping my stress levels to a minimum.  A good network of close friends and family who support you can make you feel so much better about yourself and the decisions you make.   Negative sources can bring you down to lows no one cares to reach.  Surround yourself with positive energy.  It's a must.

Taking ‘me’ time - I love me time (who doesn’t though).  I think quiet time is essential to rejuvenate your mind, body and soul.  Massage is my favorite way to rejuvenate.

I would love to hear about your personal tips and tricks to de-stress, unwind, staying healthy and positive.  

Until next time, take care!

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