One of the most regular injuries suffered by golfers is lower back pain. This can come from strain from the repetitive motion of your swing, from being on your feet all day or from a sudden strain while playing. It can very easily become a chronic problem due to the nature of the sport.
If you are having back issues, either from your everyday life or from playing golf, it’s important to ensure that you rest and give your back time to heal before you hit the course again. There are also a number of things you can do to strengthen your back, improve your flexibility and ensure you can make it to the 19th hole pain free.
Focus On Your Swing
Your golfing swing is where the majority of your back problems are likely to come from. It’s essential that you use your entire body for your swing and not just your back. Start with your body in a straight line, with your shoulders firmly set above your hips. Make sure you are light on your feet and that your heels lift as you swing. This will allow you to swing using your legs as well as your back, putting less strain on your spine.
You can also try widening your stance to give your body more room to move through your swing. Remember that you need to start the movement from your feet do your legs to your hips, and only then into the spine and arms. Standing closer to the ball can also reduce your risk of injury as you stand more upright through your swing.
Warm Up With Something Active
As with any exercise, your warmup is critical. Even if you are just at the driving range hitting a few balls, you should always start with a warmup in order to give your back a chance to prepare. An active warmup will help you to get your body and muscles ready in a few minutes, and is something you can repeat throughout the day in between holes.
Work on a few specific exercises that can be your go to whenever you hit the course or take out your clubs for some practicing. A gentle rotation from the waist is a good starting place, plus some shoulder circles and swinging your legs from the hips. With these three exercises , you will be targeting the muscles you are about to use in golf.
Work On Your Balance
Core strength is something that comes up again and again when talking about protecting your back during a game of golf. An important elements of core strength that is often overlooked is that of balance. By focusing on your balance and exercises that improve this, you will be building core strength that protects your spine and muscles that look off to your hips, knees and ankles. When your legs are strong, they will be able to take more of your swing and reduce the stress put on the lower back.