4 Key Areas and Stretches to Prevent Low Back Golf Pain
There are 4 key areas to prevent back injury and simple stretches with little effort to prevent low back pain that can go a long way to help you play more pain free and efficiently.
1. Warm-up before playing golf to prevent low back pain. A thorough warm-up before starting to play golf is critical for the muscles to get ready for the game. Stretching should emphasize the shoulder, torso, and hip regions as well as the hamstring muscles.
Holding a golf club behind the neck and shoulders and then rotating the torso will stretch the shoulder and torso. The hips maybe stretched by pulling the knees to the chest. The hamstrings maybe stretched by bending over and trying to touch the toes.
Everyone can benefit from stretching their muscles, ligaments and tendons in the back, legs, glutes, and around the spine. Below are some samples.
The spinal column and its connecting muscles, ligaments, and tendons are all designed to move, and limitations in this motion can make back pain worse. Stretching should be pain free; do not force the body into difficult positions Move into the stretch slowly and avoid bouncing, which may actually tear muscles Hold stretches long enough (20-30 seconds) to allow muscles or joints to become loose Repeat the stretch, generally 5-10 times
2. Practice Swings. Allow your body to rehearse swinging a driver allowing the muscles to warm up to the full range of motion they are going to need to access during play.
3. Bio-mechanics. Be mindful of moving the body wisely during the golf swing sequencing motions so that it will not compromise any muscles or joints and trigger pain.
4. Carrying the golf bag. When carrying the golf bag be careful not to stress the shoulders too much due to the weight of the bag and the extended time the bag may be pulling on the shoulder muscles causing fatigue, loss of strength and possible new pain.
Written by
Sidney Silver, TPI Golf Medical & Fitness expert. www.SilverSportsTherapy.com
Written by, Sidney Silver: TPI Golf Medical & Golf Fitness expert. www.SilverSportsTherapy.com (415) 932-6775
Written by, Sidney Silver: TPI Golf Medical & Golf Fitness expert. www.SilverSportsTherapy.com (415) 932-6775
Written by, Sidney Silver: TPI Golf Medical & Golf Fitness expert. www.SilverSportsTherapy.com (415) 932-6775