Golf Swings and Back Pain: Not What the Doctor Ordered
The Golf Injuries Guide to Avoiding Back Pain
Do you suffer from golf injuries? You may not be leaping in the air or squaring off with a 300lb linebacker, but you can get injured just as easily on the golf course as you can on the gridiron.
Great golf play is all about the mechanics. Twisting the back, rotating the knees, and powering through the arms are all at play when you take a golf swing. If your mechanics are off, you’re more likely to get injured.
Fortunately, there are some things you can do to help you avoid golf injuries. Here are our top tips to keep your body healthy when you’re out on the golf course.
Warm Up, Then Tee Off
It’s super important to prepare your body for a vigorous golf game with a 20-minute warm-up. Warm muscles are less likely to strain and warm joints are less likely to develop swelling.
Start with some stretches of the arms, shoulders, legs, and hips. Go for a short jog to get your blood pumping and bring fresh oxygen to your limbs. Then do a few half-speed test swings to get your body used to the movements.
Work on Swing Mechanics
It’s critical that you practice your golf swing the proper way by ensuring that your spine is straight and that your shoulders, chest, and pelvis rotate at the right time. Consult with a golf pro if necessary to correct errors in swing mechanics.
Practice good balance by gently bending the knees and keeping your weight evenly distributed on the balls of your feet. Work on getting a smooth swing with a good rhythm. When you swing in a jerky or awkward way, it puts more strain on your back and joints.
Beware of the Bag
Carrying your bag and walking the golf course are both excellent forms of cardiovascular exercise. But when you don’t carry your bag correctly, it puts a lot of strain on your lower back. Use a bag that has double shoulder straps to ensure the weight of the bag is evenly distributed on your back.
Opt for a bag that has a retractable stand built into it so you don’t have to bend over to get your clubs out. When you do need to lift the bag, lift with your legs rather than your back and support the lift with a strong abdomen.
Most golfing is done in warm weather during the height of the mid-day sun. Always carry plenty of water with you when you’re golfing. Dehydrated joints and muscles don’t work as well and they’re more likely to get injured.
Stretch and Strengthen
The best way to prevent back injuries while golfing is to strengthen the muscles of the back. Your chiropractor can work out a customized exercise plan for you to target the muscles of the lower back. Do these exercises regularly, not just sporadically when you feel like it, to keep your back strong all season.
It’s also important to stretch when you’re finished with your golf game. Take a few minutes at the end of the game to stretch your back and legs as a cool-down exercise.
Avoid Golf Injuries with These Tips
With the right precautions, golf injuries don’t have to be a part of your game. Follow these tips to enjoy the course and the camaraderie and leave the pain behind.
Already suffering from injuries related to your golf game? We’re here to help. Visit our website to learn all about what you can expect during your first chiropractic visit.