Do you often notice that your back gets tight, agitated, stressed or simply hurts after a round of golf? Maybe you have experienced a situation where you felt like you pulled something in your back while out on the golf course?
Back pain is one of the most common injuries in the sport of golf. This is no surprise since the golf swing requires a lot of torque and twisting of the back. It’s not really a natural motion for your back muscles to perform, which is why so many injuries occur. If you have a desk job where you sit in front of a computer from 9-5 everyday or if you’re on the road for more than a few hours a day, then your back is definitely at risk of some type of golf injury – unless you take the proper steps to keep your back healthy.
If you look at how PGA Tour players warm up before a round you will notice that they are very thorough in the way they stretch. Stretching is crucial to making sure your back can withstand the constant torque that is applied to your back during the golf swing. Most amateurs don’t realize the importance of stretching your entire body. One area commonly missed is the hamstrings and hips. The hamstrings are connected to your lower back – and the more you sit all day, the tighter your hamstrings will become. The same is true for your hip flexors – these tighten up the more you are in a seated position.
So to prevent any kind of back injury while playing your next round of golf, here are a few tips:
- Stretch before you play – make sure to stretch your hamstrings, your back muscles and your neck
- Try to warm up your back on the range by taking some slow swings with a heavy club then work up to your normal swing
- If your back is especially tight then take a few ibuprofen to loosen your muscles before you tee off
- If you have a desk job try to get up and out of your seat every 20 minutes to prevent tightness – this will not only help your golf game, but also your overall well-being