Five Tips for Golfers to Prevent Low Back Pain

Tricia Hayton, Registered Physiotherapist
​

Physio Sport Med was honoured to be invited to the Oakville Golf Club to take part in their Wellness Lunch and Learn Series.  Stephanie MacNeill, dietitian, and myself, Tricia Hayton, sport physiotherapist, discussed what can be done during the off season to benefit your game next year.

I specifically talked about low back injuries and what can be done to prevent them.  Did you know that up to 30% of golf injuries are low back injuries, and that professional golfers have more low back injuries that ANY OTHER PROFESSIONAL ATHLETE?    On average, an amateur golfer misses four weeks for each injury.   When we are talking about the short Canadian summer, that can be a large percentage of your season.

So, what are the top five things you can do to avoid missing your weekly tee off time?
 

1. Work on low back flexibility: Particularly being able to rotate.   To stretch it well, lie on your side, and extend the top leg out.   From this position, twist your upper back to lay your shoulders flat on the bed.  Hold this position for 15 sec.  For best results do both sides.
2. Increase Hip Internal Rotation:    Making the large strong hip joints do the work is a great way of reducing stress on your lumber spine.   To increase hip rotation, sit on a table top or bar stool so your feet are dangling.   Squeeze your knees together and hold them there with your hands or forearms, maintain this position as you take your ankles as far apart as possible.
3. Mobilize your thoracic (rib cage) spine:   This can be done using two tennis balls or lacrosse balls.  Place them on either side of the bony prominence of the back and gently roll back and forth.  Concentrate on the area between the shoulder blades as this is where we are generally the stiffest.
4. Don’t side bend:  make sure to keep your hips under you during your swing.   An increase hip swing greatly adds stress to your back, and nothing to the distance.  If you have (or have had) considerable low back pain in the past, it may be worth having a pro look at your technique
5. Build up your core:   This does not mean sit ups and external oblique crunches.  These are dynamic muscles that create power.  Although logic may suggest this is what you need to hit the ball further, studies demonstrate that lack of stability strength is the limiting factor.  Working on planks and side planks are a simple and great way to increase core strength.

Give these suggestions a try, but if you would like a specific program to maximize your game, we are here to help. 
  
What did Stephanie have to say about diet….  Stayed tuned for more information to come!

---