Golf is enjoyed by 25 million Americans of all ages as of June 2010. Over 19,000 golf courses exist in the U.S. Athletes of all sports may suffer back injuries, but the exact nature of the golf swing can lead to neck and back pain. Prepare yourself for golf and prevent or treat back pain by learning the exact causes of golf-related back pain and utilizing proper warm-up exercises, simple cool down exercises, flexibility exercises, strengthening exercises, increased fitness levels, proper nutrition, golf instruction and chiropractic treatment.
Golf Factors
Golfers, like all athletes, want their bodies to function optimally and at 100% efficiency so they can compete at their highest capabilities. The body works as one unit and the precise, coordinated movements of the golf swing utilizes the entire musclo-skeletal system. Golf is a unilateral sport, so the left and right sides of the body are worked asymmetrically which leads to muscle imbalances and injuries such as strains, sprains, tendinitis and bursitis. The proper golf swing places a tremendous amount of torque on the body which causes injuries and pain. The repetition of the swing while playing causes muscle and joint fatigue which often elicits pain.
Location of Pain
The most common golf-associated injuries occur in the neck, middle back, and lower back. The golf swing and hunched-over putting stance places pressure and torque on the spine. Other common golf-related injuries take place in the ribcage, hips, knees, shoulders, elbows, wrists, hands and thumbs. When the ribcage and extremities are painful and lack proper function other areas of the body must carry the load. This compensation factor especially with rib and hip injuries requires the spine to work harder and sets the stage for injury.
Away from the Course
Training the body for any sport requires consistent targeted exercise performed with correct form. Golf is no exception. Golfers need to increase their overall fitness levels with cardiovascular, flexibility and strength training and perform sport specific exercises. According to the official website of professional golfer, Greg Norman, his "Training components include functional flexibility, golf-specific muscular strength, dynamic postural balance and segmental coordination." Exercises that help prevent and treat golf injuries include: GYROTONIC, yoga, pilates, kettlebells, weight lifting, stretching, balance work, body weight training and gym ball exercises. Emphasis should be placed on strengthening the core muscles and stretching the back, neck and hips.
On the Course
On the course a proper warm-up and cool down is essential for spine health and prevention of injuries. The warm-up should include dynamic and static motions for the entire body but especially the spine. Taking a few minutes to warm-up properly before your game or practice session benefits your overall health, decreases the possibility of injury and prepares the body for activity by increasing blood flow to muscles and increasing the range of motions in the joints. Cool down after you play or practice to release muscle tension that may have accumulated while playing, carrying your heavy golf bag and riding in the cart. The cool down is unfortunately often neglected and is a powerful tool to decrease athletic injuries. Slow controlled stretches while provide an excellent cool down.
Chiropractic and Golf
Sports, exercise and chiropractic treatment go hand in hand. PGA tour instructor, Tom Ward stresses the importance of chiropractic care and spine health for golfers, "Golf and chiropractic medicine are a perfect combination. Chiropractors, along with a good golf instructor, can help you evaluate, treat, condition and train golfers." Professional golfer like Tiger Woods, Fred Funk and David Duvall have utilized chiropractic treatment to prevent injuries, treat pain and improve their game. Chiropractic care emphases the inherent recuperative power of the body by restoring proper nerve flow and optimizing musclo-skeletal motion thus maximizing the body's capabilities.
References
- Shark: Tip No. 30: Greg Norman's Workout
- Dynamic Chiropractic: Golf and Chiropractic: A Natural Combination
- Golf Link: Golf Tips--The Importance of a Well Aligned Body to Your Golf Game
- The Golf Courses: Golf Courses in the United States
- Florida Golf Magazine: Chiropractic Care Helps Golfers Tee-up for Optimal Performance
