The lumbar region of your spine is the lower five vertebrae of your spinal column, which contribute to the most movement in the column. Your lumbar spine begins just below your ribcage and ends right before your buttocks area. Golfers use the lumbar spine each time they twist to swing the club. This frequent use of the lumbar spine makes lower back pain and injury an unfortunately common side effect. Consult your physician before attempting any self-treatment for back pain.
Significance
Three factors can contribute to lumbar injuries in golf: poor swing mechanics, lack of strength and lack of flexibility. Each is a preventable concern that can help to reduce the stress placed to your lower back. Lumbar injuries in the spine tend to stem from overuse, where frequent twisting and straining during golf can cause you to experience muscle strain, disc herniation --- where your spinal disc starts to slip from its place --- or a pinched spinal nerve.
Preventive Exercises
To increase muscle flexibility and strength, you can perform exercises to reduce golf-related conditions. One example, suggested by the the American Academy of Orthopaedic Surgeons, is rowing, which involves placing rubber tubing or an exercise band around your feet while you are in a seated position with your legs extended. Grasp one end of the band in either hand while you pull the band toward your chest, leaning back slowly as if you are rowing. Lean forward slightly to reduce the tension and repeat 10 times. Rest, then perform two additional sets.
Swing Evaluation
Professional golfers tend to experience less stress and strain to their lumbar region. This is because professional golfers spend an extensive amount of time perfecting their swing mechanics and seeking regular evaluation to ensure they are swinging correctly, the PGA Tour website explains. One of the best ways to prevent and treat golf-related lumbar injuries is to have a professional evaluate your swing for areas where you may be placing excess strain on your lower back. Identifying such trouble spots can help you correct your golf swing, leading to fewer lower back pain symptoms.
Treatment
If you do experience a lumbar back injury related to golf, taking time off to allow your injury to heal can be the first step. Applying ice to the affected area and taking an anti-inflammatory medication like ibuprofen or naproxen can reduce inflammation and pain. If your pain continues longer than two weeks, you could potentially have a more serious injury and should seek a physician's evaluation.
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