How To Prevent Back Pain While Golfing this Spring
May 3, 2024 | Live Your Life PT
One of the most common compliant among golfers is low back pain! Low back pain rates among golfers vary anywhere from 26% up to 52%.1 There are many reasons why someone may develop low back pain including reduced strength in core and hip muscles, limited spinal mobility, and lack of coordination among muscles during your golf swing. One or more of these reasons could cause an onset of low back pain as you hit the course this spring. The best way to minimize your chance of developing low back pain is by performing a few exercises each day. These exercises are designed to improve your strength and mobility to protect your spine from the forces of each golf swing. Here five exercises to prevent your back pain while golfing this spring:
Lumbar Rotation: Start by laying on your back with your knees bent and a pillow behind your head. Move both knees in tandem side to side in a comfortable range. You may need the assistance of another person to perform this exercise.
Abdominal Sets: Start by laying on your back with your knees bent and a pillow behind your head. Try to activate your transverse abdominis by placing your hands on your lower abdomen and bringing your belly button down to your spine. Hold this position for five seconds and make sure to count out loud “1-2-3-4-5” to breathe through this hold.
Bridges: Start by laying on your back with your knees bent and a pillow behind your head. Activate your glutes and lift your hips toward the ceiling. Make sure to push through your heels and then slowly lower back down to your starting position.
Bird Dog: In a hands and knees position, perform an abdominal set then lift one arm and leg that are opposite each other. Repeat on the other side. Try to keep your core as stable as you can while lifting your arm and leg.
Pallof Press: In standing with a resistance band securely mounted on a door at belly button height. Stand parallel to the resistance band and hold the resistance band with both hands. Perform an abdominal set and press the band out by straightening your arms and then press band back in by bending your arms.
These exercises range in difficulty levels with the first exercises being the most accessible and then last ones on the list being the most challenging. If any of these exercises are causing pain, then do not do them! Physical therapy is designed to assess for your impairments and then create an individualized treatment program to improve your pain or movement limitation you might be experiencing. Contact us today to learn how our services at Live Your Life can make a positive impact on your life!
References
1Khalaf T, Ertle T. A Golfer’s Guide to Low Back Pain. U.S. News. https://health.usnews.com/health-care/for-better/articles/a-golfers-guide-to-low-back-pain. Published August 27, 2022. Accessed April 29, 2024.