How to Manage Back Pain for Golfers 

Golf is a game that brings joy to countless enthusiasts. However, for many golfers, the sport can also bring an unwelcome companion: back pain. Whether you’re a weekend warrior or a seasoned pro, dealing with back pain can be a major hurdle.

Golf involves repetitive twisting and bending motions which can place significant strain on the spine. Poor swing mechanics along with overuse can lead to muscle imbalance and strain on the spine. Skipping a proper warm-up can increase your risk of injury leaving you less prepared for the physical demands of a round. Poor posture or improperly fitted clubs can also exacerbate spinal stress.

The injuries that occur most commonly in the game of golf are muscle strain, herniated discs and spinal stenosis. These injuries occur from overexertion or sudden movements, especially without proper warm up which can strain the muscles in the lower back. They also occur from repeated bending and twisting motions that can lead to herniated discs and spinal stenosis.

How can you stay on the green without sacrificing your back health? Begin by ensuring you take time for a proper warm-up and stretching prior to each round. You can incorporate dynamic stretches such as leg swings and torso twists to prepare your body for the swing. Strengthen your core muscles when off the course to provide better support for your spine. Core exercises such as planks and bird dogs are a great place to start. You may also want to consider exercises that improve your balance to enhance your stability during your golf swing. Consider working with a golf instructor to help refine your swing mechanics to reduce unnecessary strain on your back. Attempt to maintain a neutral spine position throughout your swing and avoid excessive arching or rounding of your back. Be sure to use proper equipment and get fitted for clubs that match your height and swing style. Lastly, listen to your body and allow time for rest and recovery.

While occasional back discomfort might be manageable with the above strategies, persistent or severe pain should be evaluated by a medical professional. Conditions like herniated discs, spinal stenosis, or severe muscle strains require professional diagnosis and treatment.

Remember, a little prevention and care go a long way in keeping you on the fairway and away from the doctor’s office.