Data collected from over 31,000 golfers by the world renowned Titleist Performance Institute showed 28.1% of all players suffer from lower back pain after every round.
Even at a professional level, the data showed over 23% of players play with lower back pain.
Why is lower back pain so common among golfers?
The lower back is rarely the original cause of the pain!
That’s right, it may be rarely the cause of pain but is a current source of the pain.
Current research shows the lack of mobility seen in the ankles, hips, thoracic spine and shoulders of many golfers force the lower back to carry these excessive loads and is the primary cause for most back injuries and pain.
When the lower back finally does break down, you can typically expect one of the following conditions to occur:
» Muscle Strain or Ligamentous Sprain
» Disc Injury
» Altered Joint Mechanics or Motor Control
» Degenerative Arthritis
So, in order to help with lower back pain long term, any issues in the ankles, hips, thoracic spine and shoulders needs to be addressed.
What can I do to reduce my risk of lower back injury and play my best golf?
Firstly, if you have an existing lower back injury, you should be seeking appropriate medical care.
Here are some basic exercises to help reduce your risk of lower back injury.
Thoracic Rotation
1. Hold your club as shown.
Switch on your core muscles. Make sure you can breathe and talk.
2. Rotate to one side while keeping your pelvis neutral.
3. Rotate to the opposite side while keeping your pelvis neutral.
* Be mindful to rotate through your upper back.
Sets: 3 each side
Repetitions: 1 each side
Rest: 5 seconds
Tempo: 2-5s per side
Frequency: Daily
Pelvis Rotation
1. Stand in stride stance as shown.
Switch on your core muscles. Make sure you can breathe and talk.
2. Rotate your pelvis 45 degrees in one direction.
3. Return to the start position
4. Rotate your pelvis 45 degrees in the opposite direction.
* Keep the front knee stable as you move.
Sets: 3 each side
Repetitions: 1 each side
Rest: 5 seconds
Tempo: 2-5s per side
Frequency: Daily
Pelvis Rotation
1. Stand in stride stance as shown.
Switch on your core muscles. Make sure you can breathe and talk.
2. Rotate your pelvis 45 degrees in one direction.
3. Return to the start position
4. Rotate your pelvis 45 degrees in the opposite direction.
* Keep the front knee stable as you move.
Sets: 3 each side
Repetitions: 1 each side
Rest: 5 seconds
Tempo: 2-5s per side
Frequency: Daily
Hip Internal and External Rotation
1. Lift your knee up on the chair as shown.
Switch on your core muscles. Make sure you can breathe and talk.
2. Rotate your foot across the back of the opposite leg.
3. Rotate your foot away from the body.
*Keep your lower back and pelvis neutral at all times.
Sets: 3 each side
Repetitions: 1 each side
Rest: 5 seconds
Tempo: 2-5s per side
Frequency: Daily
Next article, we’ll go through effective treatment options for golf injuries.
Disclaimer: The information on this site is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images and information, contained on or available through this website is for general information purposes only.
For professional medical advice on injuries, please call Aurum Golf on 02 9899 1416 for an appointment or if it is an emergency call 000.
For professional medical advice on injuries, please call Aurum Golf on 02 9899 1416 for an appointment or if it is an emergency call 000.