Does your back feel sore after a game of golf? You are not alone. A lot of golfers develop lower back issues. Repeatedly swinging a golf club can put a lot of stress on your back. Here’s how to protect your spine while playing golf:
- Warm up: Perform some light stretches and range of motion exercises for your spine, hip, and shoulders. Thoroughly warmed up muscles and limbered joints are less likely to get injured when performing explosive movements.
- Maintain your balance: Keeping your spine and hips properly balanced over your legs as you play a shot will ensure there are no uneven forces are compressing or pulling on the spine.
- Make adjustments to your swing: Experiment with shortening your backswing to limit twisting of the spine or stand closer to the ball so you don’t have to bend forward too much, and keep your spine erect when executing your golf swing.
- Perform conditioning exercises: Work on strengthening the lower back muscles, your six pack, and side abdominals. These core muscles help support and stabilize your spine.
- Give your body time to recover: The number of golf swings made and holes played will determine how much time you need to recover from a game. Learn to listen to your body and take a break when you have to. If you play too often and too long, your form may suffer increasing risk of a back injury.
Golf is one of the most popular sports in the US. If you are new to golf, it's best to be trained by a qualified instructor. However, these tips will go a long way in ensuring your spine is well protected as you enjoy your game.
Dr Payam Moazzaz specializes in advanced minimally invasive spine surgery that enables faster recovery and return to active lifestyles. For all appointments and inquiries, please call (760) 904 5444.