#1 Most Common Golf Pain and How to Avoid It
Back Pain is the #1 Most Common Golf Pain. The golf swing puts the greatest amount of stress on the back, so it is the most common problem for golfers. It is estimated that at impact the amount of forced pressure is usually six times the golfers body weight when the club head strikes the ball which impacts the entire muscular system. Strengthening is the key to injury prevention.
Back pain may be caused by numerous issues all reacting simultaneously off of the spine during the swing rotation movement. It may be disc-related, arthritis-related, a stress fracture, weak core muscles not supporting the spine in specific areas, poor swing biomechanics, posture issues among other possible causes. If acute pain is present see a medical professional.
For Upper Back Pain: On average the Thoracic Spine (Located between the Shoulders and Lower Back) must complete its rotation of 140-155 degrees. If the muscles surrounding the spine are rotating properly the player’s shirt buttons should be pointing directly at the target after the turn. If not, then the Lat’s (Latissimus dorsi muscle) must be stretched or released from its shorten position and the pain can be prevented.
For Lower Back Pain: This usually follows a pattern from not being able to neutralize the Lumbar Spine (Located from the mid-back down to the hips-pelvis) and it pulls on other weak lower back muscles during rotation. Learning fundamental positions for a neutral pelvis is vital. This plays a very important role in energy production, kinematic sequencing, transitioning power and injury prevention. Below are excellent strengthening exercises and stretches to prevent back injury.
Side Plank (Core Muscles) Hold For 20-60 Seconds – Three Sets:
5 Days A Week Prone Plank (Upper Back/Core) Hold for 20-60 Seconds – Three Sets:
5 Days A Week Lat’s (Latissimus dorsi muscle) and Hamstrings Thoracic Spine and Muscle Stretch with Hamstring Stretch – Three Sets: Hold 7-10 Seconds – 5 Days A Week
Written by Sidney Silver, TPI Golf Medical & Fitness Expert
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