The 4-Step Guide to Avoiding Back Pain When Golfing

Posted on: 12 September 2018

Are you having trouble with pain and discomfort in your back when golfing? If so, here's a simple 4-step plan you can follow to reduce it.

1.  Before a Game: Stretch and Warm Up

While golf may not be as physically intense as other sports like soccer or basketball, you still need to stretch and warm up before each game. If you don't, you're more likely to pull a muscle in your back or put too much strain on your spine. On the golf course, there are two easy ways to stretch the muscles in and around your back. The first is to place your golf club behind your back and hold it with both hands. Then, twist back and forth slowly to stretch your core muscles. The second stretch requires two clubs; hold them together and swing them back and forth for a full-body stretch.

2. During a Game: Swing Correctly

Learning how to swing correctly isn't just important when it comes to winning a round; it will also help keep your back pain-free. The best way to learn correct swinging technique is to take some lessons from a golf coach, but there are a few tips you can follow to improve your technique on your own. On the backswing, bend your right knee and tilt your left shoulder down to avoid pressure on your lower back. For the downswing, squat with your lower body so your pelvis (rather than your spine) can provide power to the shot.

3. After a Game: Soothe Your Body

After a game, taking some time out to soothe your body with various recovery techniques will reduce any inflammation, muscle damage, or restricted motion you developed while playing. Which techniques you use will depend on your own needs and preferences. Some of the most effective include post-game stretching, using hot and cold packs on your back, getting some sleep or having a massage.

4. Between a Game: See a Chiropractor

While the above steps will help to keep your back in good shape, they may not be enough to keep your pain-free—especially if you play golf a lot or engage in other activities that put pressure on your back. That's why it's a good idea to see a general chiropractor regularly in between golf games. Chiropractors use natural techniques like massage, spinal manipulation and exercise guidance to help ease your back and alleviate discomfort, ensuring you can play golf as often as you like without your body regretting it afterward.