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3 Reasons Why You Get Back Pain At Golf

Updated: Jun 11, 2022

Image credit: Golf Digest

1. You lack flexibility Many people underestimate exactly what the body needs to do when making a golf swing. You need to remain somewhat stable whilst trying to generate speed through a rod like object. The fact that your feet are planted to the ground means that you need to move rapidly through your joints. The joints that take the most the load in the body include your neck, shoulders, hips and back. When you lack flexibility in any of the above joints you need to make unpredictable compensations. This unpredictability of movement isn't welcomed by your lower back or your ball flight consistency. With the lumbar spine being in the middle of the body, it often takes the stress of poor movement patterns. Can you perform a deep squat while holding your golf club above your head? If you can't, you should work on your flexibility.

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2. You lack physical fitness Some golfers forget that they are swinging a 300 gram club multiple times over a 4 hour duration. When you think about it, that is quite a task for someone who doesn't do regular exercise. Furthermore, if you play golf irregularly, there is less chance you can build good muscle endurance around your swing. If you lack physical fitness, it's likely your body will tire throughout the round and may place your lower back under stress. As a way of improving your golf and your general health, you should perform regular physical exercise. The Australian Physical Activity Guidelines suggest: - Performing at least two muscle strengthening activities per week - Accumulating 150-300 minutes of moderate intensity physical activity or 75-150 minutes of vigorous intensity physical activity, or an equivalent combination of both moderate and vigorous activities, each week. 3. You early extend

Early extension occurs when your back moves closer to the ball at impact, as opposed to keeping space between the ball (see image below). This cramped posture places the back in a vulnerable position and may lead to lumbar pain and injuries. People can early extend for a variety of reasons including: 1. Incorrect sequencing of the lower and upper body 2. Poor flexibility in hips and thorax 3. Poor swing concepts To see if you are early extending, film your swing with a smart phone and draw a line behind you. If you are unable to fix your early extension it would be wise to see a golf coach and a physiotherapist. Your coach can assess your technique, and a physiotherapist can assess your movement, strength and coordination.

Image credit: Titleist Performance Institute

Bonus tip: You don't work with a Golf Physiotherapist A Golf Physiotherapist can give you advice on your body limitations, your swing mechanics and injury management. To decrease your back pain now, book in to see me I look forward to helping you.


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