Essential Modifications to Make When Playing Golf with Back Pain

Back pain is a common problem with most individuals especially due to sedentary lifestyles that most people lead. You may also get spine and back pain from over straining and accidents. Playing golf is one of the ways you can strengthen the back muscles and promote healing. However, you have to do it right. There are a few things that you should keep in mind to avoid a return of the pain or prolonging the healing process. Here are some of the modifications that you should make. 

Best Practices when playing Golf 

Good practices lower the chances of getting injured in the course of playing your game. They include the following. 

• Like any other sport, always do a warm up before getting into the field. This allows the muscles to stretch and prevents the ligaments from tearing when you stretch certain parts of the body. 

• Maintain your body in a healthy form. It should be easy to lean forward and rotate your hip. This requires a generally healthy lifestyle, which includes a balanced diet and moderate exercise in and out of the field.

• You should move stably and maintain your balance as you move forward. Each leg should comfortably hold the body in balance for about 30 seconds when walking. This prevents further fatigue and strain on the lower parts of the body. 

• Move various body parts independently of each other. For example, when moving your hips, you should not carry the upper trunk and the neck. This helps prevent straining the upper parts of the body when moving. 

What to Avoid Doing When You have Back Problems

Always avoid standing on uneven ground or even swinging the club when standing on it. As the body seeks to enhance stability in such conditions, it puts undue pressure on the lower back, which causes pain. You can get a similar effect when getting in and out of a sand trap in the field and when swinging or rotating too much to swing your club. Besides, you should never shift your body weight on any of the legs, which is a symptom of the development of lower back problems

If you have had a recent lower back, ruptured disc or hip surgery, always reduce the length of your swing. For all back problems, consider a slightly open stance. The lead leg should be rotated outwards along your target line for about 30 degrees. Doing this limits the internal hip rotation and, in turn, lowers the stress on your lower back especially at the finishing phase after making a swing. 

What if The Golfer Has Problems Walking or Standing for Long?

If you have problems walking for extended periods, limit the number of minutes you walk on the golf field. You should also avoid bending backward repeatedly. Additionally, you may consider longer woods and irons so that you swing your club in a more upright position. Use similar longer irons if you have problems bending repetitively or sitting for extended periods.

Do you have acute back and spinal problems or pain that keeps getting worse? Call 9144-1510 now to schedule an appointment with one of our physiotherapists.