“Dear The Golfing Doc, My lower back is always stiff and sore especially after a round of golf. Do you have any exercise tips to help me with my lower back issues? Thanks. Gregg P. Victoria, BC.”
Golf is a demanding sport that involves a violent amount of contraction and explosion from the muscles, ligaments, and joints. With swing speeds averaging from 85 to 115 miles per hour, and because it is done on a repetitive basis, this part of the body is at a major risk for injury. The lower back is the most commonly talked about area when it comes to golf injuries thanks to the highly noticeable stiffness, pain and soreness even when not golfing.
When it comes to discussing lower back issues, I put golfers into three categories: those who have true lower back pain, the folks who are just stiff and sore, and those who have no issues at all. Of course there are many causes of lower back pain such as arthritis, bulging discs, pulled muscles, sprained ligaments, structural abnormalities, and an overall lack of physical conditioning; however, whatever the cause may be, it is important to distinguish the difference between true pain and general soreness. I like to simply put it this way: If I stick a pen in your eye, that is true pain! Any other sensation is general discomfort such as aching, stiffness, and soreness. Another way to think of it is that one is tolerable and the other is not and requires immediate medical attention.
True lower back pain sufferers usually rely on pain-relieving medications to get through a practice session or round of golf. Sometimes the pain is so severe that they simply cannot play or are forced to withdraw midway through a round or tournament. It is never worth finishing a round of golf while in pain, especially if it results in not being able to play again in the near future. I always suggest seeking medical attention to correctly diagnose the problem and then to receive the appropriate treatment.
The second group of lower back sufferers tends to be the most common bunch. These are the golfers who regularly or occasionally have lower back soreness, tightness, and stiffness, but not true pain. They don’t really need to take any pain medications but sometimes do before, during, or after a round as a “just in case”. In this particular group, I would still suggest seeking some professional medical advice to find out what may be causing your discomfort before it actually turns into a real and truly painful problem.
The third group are those golfers who unbelievably have no lower back pain. Yes, it is possible to be pain-free with no stiffness, soreness, or other discomfort in the lower back. These golfers may have the same underlying issues as you, such as arthritis or joint degeneration, but for some reason they feel good all the time.
My experience and research has shown that a regular golf-specific fitness program does help you develop and maintain a strong and healthy lower back. It doesn’t mean you have to go to the gym every day and lift heavy weights. Sometimes it is the simplest exercises that are done on a daily basis that keeps the lower back muscles, joints, and ligaments healthy.
Here are 7 basic exercises you can do on a daily basis. I recommend doing them after waking up in the morning and before bed at night. They are also great do before and after golf practice or playing.
Hold each stretch for 30 seconds and repeat 3 times on each side. If you experience any pain during any of these exercises, stop immediately and consult your physician.
KNEE HUGS
Lie flat on your back and hug one knee to your chest.
HAMSTRING HUGS
Lie flat on your back and pull your thigh to your chest. Try to straight the knee for a greater stretch.
PRAYER STRETCH
Start from all fours and then sit down onto your heels while keeping your arms fixed above.
OPEN UP BACK TWIST
Start by lying on your side. Hold opposite knee down and rotate away.
HIP FLEXOR STRETCH
Kneel with one foot forward. Lean onto forward leg to feel a stretch in the front of the hip.
HANGS
Stand with feet shoulder width apart and let your arms and upper body hang. Take nice deep breaths.
QUAD STRETCH
Pull heel up towards your glutes. Hold onto something sturdy for balance, such as a counter, railing, or heavy chair. Keep your knees together.
Dr.Sese is the Clinical Director at the Washington Golf Performance Institute in Bellevue, WA. He also travels the country as an instructor for the Titleist Performance Institute and works with players on the PGA, LPGA, and other professional Tours. Please visit his website at www.thegolfingdoc.com or follow him on Twitter @thegolfingdoc.
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