How to golf without hurting your back
As summer comes to a close, many golfers find themselves evaluating their play. And as the summer golf season winds down, remember that it’s easy to find yourself with chronic neck or back pain if you don’t take precautions.
As summer comes to a close, many golfers find themselves evaluating their play. And as the summer golf season winds down, remember that it's easy to find yourself with chronic neck or back pain if you don't take precautions. Even pros such as Tiger Woods and Peter Jacobsen, a former Laser Spine Institute patient, have battled back pain. With some proper prevention tips, it's likely that you can continue golfing without hurting your back.
For many, the game of golf is a form of relaxation — a way to reduce stress. But when the force of those golf swings begins to impact your spine, the game is anything but fun. Many things can lead to chronic neck or back pain while on the links. And most injuries or chronic spine conditions are caused by mistakes that golfers make. Are you making any of these common blunders while playing 18 holes?
Do you have poor posture?
Do you sway?
Are you using improperly fitted clubs?
Are you wearing ill-fitting shoes?
Are you overplaying and not giving your body enough rest?
If you answered yes to any of these questions, chronic neck or back pain may be in your future. Improper swinging and poor posture can quickly lead to a chronic spine condition such as these:
Pinched nerve
Sciatica
Bulging/herniated disc
Bone spurs
Spinal stenosis
Fortunately, you can take steps to avoid these debilitating spine conditions and continue living the life you enjoy. You'll find that simple changes in your daily routine can ultimately save you from a life filled with pain. For example, if you don't work out on regular basis, you should start incorporating some low-impact exercises into your daily routine. A short, 30-minute walk every day will greatly increase your overall fitness level. And that will help reduce your chances of developing chronic neck or back pain. Here are some other tips to help you prevent pain:
Lighten your load. Keep your golf bag as light as possible. And when you have to lift or carry your bag, do so with caution. Always lift from your knees and consider investing in a bag with wheels that roll to reduce the strain on your spine.
Condition your core. As you form a regular fitness plan, make sure to include some core strengthening exercises. Try your hand at Pilates or yoga. Both forms of fitness are excellent for building core strength and can even aid in relaxing you.
Limit your time. If you find that you're tiring easily or your back becomes tense during a round of golf, cut the game short. Instead of 18 holes, go for nine. You'll find that you'll play better during a shorter game, and you can gradually work back up to 18 holes.
Back pain can happen to anyone if proper attention and precautions aren't taken to avoid it. Golfers should always be cognizant of their backs and never push their limits if they are feeling discomfort or pain. Follow this guidance and you can enjoy your next time out on the golf course free of pain.
Dr. Stefan Prada, M.D., is an orthopedic spine surgeon with Laser Spine Institute, the leader in minimally invasive spine surgery. Laser Spine Institute has seven facilities across the country, including Philadelphia. He is a guest contributor on Sports Doc.
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