Good Spinal Health On The Golf Course
Chronic back pain is a common complaint among golfers, but a little effort in keeping good habits can go a long way in ensuring you’re not one of them.
1. Stretch
Get your shoulders and upper back stretched by holding a club behind your neck with both arms and rotating your torso. Stretch the hips by lying on your back and pulling your knees one at a time to the opposite shoulder. Stretch the hamstrings by standing and flexing to touch your toes.
2. Warm Up
Taking gentle practice swings prepares the muscles and ligaments in your back for the torque created by swinging a golf club. Begin with the lighter irons and work your way up to the heavier woods.
3. Keep Balanced
Practice proper balance by keeping your knees slightly bent and your spine straight. Bend forward from the hips, not the back. Your feet should be kept approximately shoulder width apart and the your weight distributed evenly on the balls of your feet.
4. Protect The Lumbosacral Joint
Most of the conditions that are exacerbated by golf, such as disc problems or isthmic spondylolisthesis, affect the joint between your lumbar spine and sacrum. Protect this joint from injury by maintaining an easy and fluid golf swing and avoiding over-rotation.
5. Golfer’s Elbow
Overuse of the ligaments on the outer aspect of the elbow can lead to a condition called golfer’s elbow, causing pain and inflammation. This condition can be managed effectively with chiropractic care.
6. Carrying A Golf Bag
Bending over repeatedly to carry a golf bag stresses the low back and can lead to sprains and strains. Utilizing an integrated golf bag stand will eliminate repeated bending. If you must carry your clubs, use a dual strap bag that distributes weight evenly over both shoulders.
