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.
