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Golfing and Back Pain

Golfing and Back Pain - El Paso Chiropractor
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About 80% of golf athletes experience re-occurring back pain. When the swings a golf professional takes during a round begin to add up, including all shots and all practice swings, one can begin to notice that the movements used during golf involve a lot of one directional repetition. With golfers, this often tends to cause individuals to be flexible on one direction and very stiff in the other. There are a few simple steps to take to avoid developing back problems while doing the sport you love.

Foremost, its essential to warm up the body before golfing. This doesn’t necessarily mean stretching. Many people will often rush to the course after work, while hoping not to be late, and they run up to the field and begin taking swings. Next time you golf, start with spinal twists. First, spread your feet shoulder width apart, interlace your fingers, point your hips forward and rotate your shoulders independently of your hips. This simple exercise will help loosen up your spine. Second, try several walking lunges. The walking lunges will help loosen up the hips and warm up the muscles. Finally, doing some standing crunches can help activate the abs. While standing, grip your finger tips loosely behind your head and then crunch each elbow to the opposite hip. About 15 of these should be enough to warm up your core.

Another recommendation before you are out on the course is to take a practice swing in the opposite direction before each hole. This will counter the effects of always swinging in the same direction. This will help maintain the body flexible in both directions.

And last, its also important to stretch out after you golf and before the body has had a chance to cool down. In order to do this, try a gentle forward fold while dropping the head down in order to stretch the back and hamstrings. Make sure you stretch your hip flexors out doing a lunge as well and holding it. Doing any seated spinal rotation stretch will also help stretch out the body at this time. When stretching though, just remember to stretch out long enough. Stay in a stretch for a minimum of 30 seconds for the muscles to fully experience the stretch.

Before attempting any of the above exercises, be sure to consult a specialist in order to determine an appropriate exercise and stretching routine in case of a previous injury or underlying condition. It’s crucial to prevent any further injuries in order for you to continue participating in the sports and physical activities you enjoy.

By Dr. Alex Jimenez


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