Reduce Low Back Pain for Golfers
Golf can bring great enjoyment but can also lead to low back pain due to the repetitive twists and strains involved in the swing. Here are essential tips to keep your lower back safe, so you can enjoy pain-free golfing. For a full write up, refer to our free e-book or come visit us in Scottsdale for a full TPI Assessment!
1. Know the Causes of Low Back Pain in Golfers
Back pain in golfers often results from poor swing mechanics, limited flexibility, or inhibition of core muscles. Each swing requires complex movements involving the hips, spine, and shoulders, all of which need flexibility and stability. If any part of your form is off, your back may compensate, leading to strain.
• Poor Swing Mechanics: Improper swing technique, like over-rotating, increases spinal stress. The most common swing fault leading to low back pain is a reverse spine angle where your body is angled away form the target during the follow through
• Weak Core Muscles: A strong core stabilizes your spine and allows for controlled mobility throughout your swing. A strong core also gives you better control of your pelvis essential for generating pain free power while golfing.
• Poor Flexibility: Limited mobility in areas like the hips and thoracic spine restricts movement, placing additional pressure on the back. Perform exercises that work on hip internal and external rotation as well as resisted thoracic rotation exercises.
2. Refine Your Swing Mechanics
Small adjustments in your swing can make a big difference for your back health and reducing low back pain.
• Neutral Spine Position: Maintain a neutral spine at setup to reduce lumbar stress. Avoid excessive tilting of the pelvis during set up.
• Smooth, Controlled Swing: Avoid fast, jerky movements, and focus on a smooth, even swing.
• Avoid Over-Rotation: A limited backswing can prevent excessive twisting.
3. Strengthen Your Core and Lower Back
Strong core muscles play a vital role in stabilizing your back. We highly recommend working with a knowledgable professional for more personalized exercises fit to your body and needs. However, here are some basic exercises that may help are as follows:
• Planks: Build core stability and endurance for swing control. Video
• Bird Dogs: Strengthen lower back muscles for better balance. Video
• Bridges: Activate glutes and lower back to relieve spinal pressure, Video. Perform single leg bridges if possible. Video
• Side Planks: Target the obliques, which are crucial for rotational stability. Video
4. Increase Flexibility/Controlled Mobility
Controlled mobility is key for a full, smooth range of motion, reducing compensations in the lower back. Improving mobility may also help fix some common swing faults such as early extension, reverse spine angle, and flattened shoulder plane
• Hamstring Stretch: Tight hamstrings can pull on the pelvis and affect spine alignment. Try Bottoms Up!
• Hip Flexor Stretch: Loosen hip flexors to improve rotation. Try our functional hip flexor stretch.
• Thoracic Spine Twists: Increase upper spine mobility for more effective force transfer. Try Open Book.
5. Warm Up Properly
A golf-specific warm-up is essential for loosening tight muscles and preparing the body for play.
• Dynamic Stretches: Use leg swings, torso twists, and arm circles to mimic the golf motion
• Gentle Practice Swings: Start with slow, light swings, gradually increasing intensity to help muscles adapt.
• Check Out The 10-Minute Golf Warm Up Below!
6. Use Supportive Equipment
Equipment adjustments can reduce strain on your back.
• Consider a Golf Cart: Carrying a heavy bag can tire your back, so opt for a golf cart or push trolley when possible.
• Check Club Length: Clubs that are too long or short can lead to poor posture and excessive bending, which adds strain.
7. Seek Professional Guidance
A golf instructor or physical therapist can help you refine your technique and identify potential weaknesses, offering a tailored exercise plan to protect your back. If you are local to the Scottsdale area, schedule your free 15-minute consultation call with Laws of Motion Physical Therapy.
Conclusion
With these tips, you can reduce low back pain and play golf comfortably. From improving your swing to building core strength and using the right equipment, each adjustment brings you closer to a pain-free game. If pain persists, consult a professional to get personalized advice and ensure you can keep playing golf pain-free.
