Golf, a sport revered for its leisurely pace and scenic greens, is often accompanied by a less desirable companion: back pain. Low back pain tops the list of golf ailments.
Whether you’re a seasoned pro or a weekend warrior, the repetitive motions and torque involved in swinging a club can take a toll on your spine. However, understanding the intricacies of back pain in relation to golfing can help you mitigate discomfort and ensure you enjoy the game for years to come.
Understanding Back Pain in Golf:
Golf is a game that demands precision and power, both of which heavily involve the musculoskeletal system. When swinging a golf club, various muscles come into play, including:
- Core Muscles: Responsible for stabilizing the spine and transferring power from the lower body to the upper body during the swing. Weakness or imbalance in these muscles can lead to strain and injury.
- Lumbar Spine: The lower back bears much of the force generated during the golf swing, making it particularly susceptible to injury.
- Hip Flexors and Rotators: Essential for generating rotation and power in the swing. Tightness or weakness in these muscles can alter swing mechanics and contribute to back pain.
Common Causes of Back Pain in Golfers:
The biggest cause of back pain in golfers is a lack of physical preparation. Poor swing mechanics is also a big player. Incorrect posture or technique can place excessive strain on the spine, leading to muscle strain or disc herniation.
Golf related back pain may feel muscular at the outset. All the better if it never progresses beyond that. However, sometimes it evolves into sciatica, (i.e., nagging, aching pain down one leg), within a couple of days. This could be a sign that there is lumbar disc involvement.
The shape of the lumbar vertebrae makes them well suited for bending forward and back, but they are built for a very small degree of rotation.
The golf swing requires a high degree of rotation at the lumbar level. The intervertebral discs, the flexible cushions made of cartilage and fluid situated between the bones themselves, are subject to a strong shearing force during the force of the golf swing. Shearing occurs when a structure is subject to two or more opposing forces at the same time. Though the discs are flexible, they may herniate, (“bulge”), or fragment when subject to shear. Oftentimes, the bulge or fragments may infringe on the narrow passage of the spinal nerves, causing radiating pain.
Injured discs provide less shock absorption between the vertebrae. This makes the golfer more susceptible to compressive forces unrelated to golf such as what occurs during prolonged sitting, long car rides, or prolonged standing. Sometimes even sneezing and coughing can create pain when discs lose their cushioning capacity.
We’ve all either heard or voiced this common refrain: “I don’t know how I hurt my back. All I did was get out of the car after driving non stop from Akron to Boston.” Back pain may not be associated with golf. But, some of the challenges that golf places on the lumbar spine can accumulate on top of other factors, such as obesity, and weak muscles leading to a crisis of back pain when stepping out of the vehicle, or sneezing, seemingly innocuous events.
Overuse is another cause of back pain associated with golf. Repetitive swinging motions, especially with improper form, can cause wear and tear on the muscles and joints of the spine. Weakness or tightness in certain muscle groups can also disrupt the body’s natural biomechanics, increasing the risk of injury. Warm, flexible, and strong, back, hip, abdominal, and glut muscles can reduce some of the load on the lumbar vertebrae and discs.
Traditional and Alternative Treatments:
- Traditional: Rest, ice, and over-the-counter pain medication can help alleviate acute pain. Physical therapy may be recommended to improve strength, flexibility, and posture.
- Alternative: Techniques such as acupuncture, chiropractic adjustments, and massage therapy can provide relief by targeting muscle tension and promoting relaxation.
Prevention:
- Proper Warm-Up: Engage in dynamic stretches and exercises to prepare your muscles for the demands of the game. Take 10-15 minutes of practice swings to increase blood flow to the muscles. Dress properly for golfing in cool climates. The cold, damp, and wind can cause your muscles to seize.
- Core Strengthening: Incorporate exercises targeting the core muscles to enhance stability and reduce the risk of injury. Core muscles are essential for proper load balance within the spine, pelvis, and kinetic chain. They spare the spine from excessive load and are essential for load transfer between the upper and lower body. Abdominal, gluteal, hip girdle, paraspinal, and other muscles work in concert to provide this needed spinal stability.
- Flexibility Training: Focus on stretching the muscles of the back, hips, and hamstrings to maintain optimal range of motion. Consult with a physical therapist who can help you train for the speed, strength, and flexibility golf requires.
- Take lessons.
- Stay active year ‘round, and maintain a healthy weight.
- Progress gradually: Hit a small bucket of balls at the beginning of the season. Play nine holes instead of 18. Try not to use maximum power on long shots.
- Learn to lift properly. Avoid combined movements such as bending, lifting, and twisting.
Serious Conditions to Consider:
While back pain in golfers is often attributed to musculoskeletal issues, it’s essential to be aware of more serious conditions that may manifest as back pain, including:
- Prostate Problems: Pain in the lower back can sometimes be a symptom of prostate issues, such as prostatitis or prostate cancer.
- Kidney Stones: Sharp, severe pain in the lower back or side may indicate the presence of kidney stones.
- Colon Disease: In some cases, back pain can be a sign of underlying gastrointestinal issues, such as inflammatory bowel disease or colon cancer.
Conclusion:
Back pain is a common complaint among golfers, but it doesn’t have to put a damper on your game. By understanding the factors contributing to back pain, implementing preventive measures, and seeking appropriate treatment when needed, you can enjoy the sport you love without the fear of discomfort or injury. Remember, a healthy spine is key to a successful swing!
This blog is not meant to replace medical advice. Please seek medical attention for your back pain, especially if it is accompanied by numbness, tingling, weakness in your limbs, or an inability to control your urine and bowels.
Sources:
https://www.healthcentral.com/condition/back-pain/back-pain-golf-injury-tips
https://www.pga.com/story/four-exercises-to-strengthen-your-core-for-your-golf-swing
https://drivengolfrehab.com/lower-back-pain-from-golf-swing/
https://pluggedingolf.com/chronic-back-pain-in-golf-how-to-avoid-it/
https://www.webmd.com/fitness-exercise/core-of-the-body-what-to-know