Many golfers strain their backs. There are several reasons, including cold muscles (no warm ups), weak core muscles, poor posture and sitting in the golf cart too much. Here are some things you can do to keep swinging your clubs without hurting your back.
Stretch and Warm up When your swing your club and hit a golf ball with a lot of force, you are performing an explosive move. Explosive moves will often strain your muscles, including the lower back muscles if you havent warmed up. Why should playing golf be so different to other exercise? You would never sprint down the road at full speed without at least some kind of warm up, like running on the spot. If you get up in the morning and tee off, hitting the ball as hard as you can, without any stretches or warm ups beforehand, you could easily sprain your back muscles. Do these 2 stretches-your hamstrings and shoulders. After doing these two stretches (see below), twist lightly side to side. Now do some practice swings, slow and easy, with your golf club. You should now be warmed up sufficiently.
Hamstring stretch Your hamstrings (the muscles at the back of the upper legs) are important to stretch because they are attached to the pelvis. This means that they pull on the pelvis when they are tight. You need looser hamstring muscles in order to prevent them pulling on your pelvis and lower back. A simple standing hamstring stretch is as follows: Put your right leg in front of your left leg, keeping the right leg straight. You can bend the back leg (left leg) slightly. Bend forward at the hips and hold onto your right shin or ankle. You will feel a stretch down the right leg. Hold this for 15 seconds or so and then repeat on the left side.
Shoulder stretch Any swinging motion such as swinging a golf club uses the shoulder muscles. Like your hamstrings, if they havent been warmed up, the shoulder muscles can be strained by sudden movements. Here is a simple shoulder stretch: Place the right hand at the back of the neck, between the shoulder blades. Your elbow should point upwards. Hold the right elbow with the left hand. Pull gently. You will feel a stretch in the right shoulder. Hold this for 10-15 seconds. Repeat with the left shoulder.
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Strengthen your abdominal muscles The abdominal muscles are important to strengthen as they support your torso. Weak abs often lead to lower back pain. Do 5-10 minutes a day of exercises like crunches. Crunches are better than sit-ups because sit-ups put a lot of strain on the lower back. Do 10 crunches a day in the beginning and increase this each week. Also do a stability exercise, such as the plank. Time yourself and increase the time you spend in the position each week.
Dont sit in the cart all day Golfers need to get out of the cart and walk some of the time-you have less chance of back strain. Walking exercises muscles that otherwise remain stiff if youre sitting. For example, walking exercises your hamstrings, which, as we said, can affect your back if theyre stiff. Walk half the course. Enjoy your golf!
Build your Back, Beat the Pain is a step-by-step plan that anyone can follow to stretch and strengthen key muscles to prevent back pain.