Preventing back pain in golfers

Preventing back pain in golfers

Low back pain is a very common problem affecting many golfers. Incidence rates of low back pain in golfers range between 18 and 54%. However, many golfers do not experience back pain and it is quite preventable. The following tips will help you to avoid pain and continue playing golf:

 

Top tips

1. Be consistent with your practice.

If you haven’t practiced for a while, build up slowly, to give your muscles a chance to adapt to the cumulative loading on the spine.

2. Inncrease hip and upper trunk rotation flexibility

Excessive rotation at the lumbar spine may contribute to loading in the lower part of the lumbar spine. By improving your hip flexibility (especially on the lead side) and upper trunk flexibility, this can improve the distribution of rotation forces in the spine.

3. Get professional help to assess your swing

Improving your address posture (by not slouching) and decreasing the amount of spinal side bend through impact is important to reduce loading forces on the spine.

4. Improve muscle control in the pelvis and spinal muscles

Pilates based exercises are a great way to achieve this.

5. Avoid carrying your bag

This will increase loading forces on your spine and cause fatigue in your spinal support muscles. However, if you do plan to carry a bag, please ensure that you use a strap, which distributes the weight across both shoulders.

6. Consider other areas of your life

Address other areas of your life that may increase the likelihood of you experiencing pain, for example: a sedentary lifestyle or excessive stress.

 

Physiotherapy services at ALO:

Prevention

Come for a physiotherapy golf biomechanics assessment at ALO, where we will set you up with a programme of exercises designed to help you to improve your golf technique and prevent injuries.

TO BOOK YOUR GOLF BIOMECHANICS ASSESSMENT

Email: alo@alo-physiotherapy.co.uk

Tel: 0207 636 8845

 

Treatment

If unfortunately you do get injured and you would like treatment; at ALO we offer:

  • Rehabilitative exercise programmes
  • Electrotherapy: Human Tecar Therapy, Ultrasound
  • Manual Therapy and Soft tissue techniques
  • Biomechanics Assessment and golf re-training
  • Strapping and taping
  • Podiatry

 

CONTACT ALO PHYSIOTHERAPY

Email: alo@alo-physiotherapy.co.uk

Call: 020 7636 8845

 

References

Lindsay, D. and Vandervoort, A. 2014. Golf-Related Low Back Pain: A Review of Causative Factors and Prevention Strategies Asian J Sports Med. 2014 Dec; 5(4): e24289.

Gluck, G., Bendo, J. and Spivak, J. 2008. The lumbar spine and low back pain in golf: a literature review of swing biomechanics and injury prevention. Spine J. Sep-Oct;8(5):778-88.