One of the most common physical impediments in the game of golf is lower back pain. The action of repeatedly swinging a club at full speed through 18 holes understandably puts some strain on the back. Understanding the likely causes of lower back pain from golf can help you prevent, or at least limit, the pain.
Causes
Golf performance coach Mike Pedersen, writing on Golf-Trainer.com points out that the average golfer has lower back muscles that are typically tight and weak. The trauma of the golf swing on such muscles is bound to lead to golf pain, particularly if you play a great deal. Additionally, lower back pain can be attributed to the lack of warm-up before playing, the strain of carrying your bag through a round and back conditions.
Proper Warm-Up
Richard Staehler, MD and Peter F. Ullrich, Jr., MD advocate a full warm-up before playing a round of golf. They recommend beginning with the shoulders, torso, hips and hamstrings before ever swinging a club. Stretching and loosening the body uniformly will help to keep all body parts protected -- lower back included. Following stretching, the doctors suggest swinging a golf club easily to prepare the body for the sequence of movements that occur within the golf swing. Don't begin by trying to swing with full power. Gradually work your way up to a full speed swing.
Strengthen the Muscles
Pedersen proposes a simple exercise that can be used daily to build strength over time in the lower back. Begin by laying on the floor, stomach down. Raise your upper body, arms and legs, placing all the weight on your stomach. Hold this position for a 10 count and then repeat for a total of two sets each day to strengthen your lower back and prepare it better for the rigors of a full round of golf. Before doing any exercises to strengthen your back, however, be sure to consult your physician to make sure it's appropriate for you.
Aging and Back Conditions
Staehler and Ullrich point out that lower back pain can also come as the result of spinal conditions which make it difficult to swing the club or walk the golf course without discomfort. Older people sometimes develop conditions such as spinal stenosis in which the nerves or spinal cord are compressed or choked off. When that occurs, walking the golf course can contribute to lower back pain. Using a golf cart instead of walking usually reduces the strain enough to allow sufferers of this condition to continue playing the game.
