Is a sore back interfering with your golf game? 80% of the adult population (non-golfers too) will suffer low back pain at some time, and with golfers it often becomes chronic. Low back pain is the number one injury complaint among amateurs.

Most acute episodes of back pain are transient, however statistics show it is highly likely to return, and without a prevention strategy the subsequent episodes tend to be more severe and take longer to recover from.

Not all back pain is the same. Sources for the pain can be muscular, spinal disks, spinal facet joints, nerve impingement, and pelvic mal-alignment just to name a few. Unfortunately, most adults are more inclined to go to the medicine cabinet for a “magic pill” than take control of the problem by working with a medical professional. Kind of like buying that fancy new $500 driver as opposed to correcting your actual swing flaw.

The key to fixing a bad back is to uncover the root causes. Just like a criminal, each bad back has different behavior patterns that need to be clearly identified. One golfer may need flexibility while others may need to address alignment or strength issues. Once detected, a customized home exercise routine should empower you to “treat your own back” and stay in control.

Analyzing the golf swing biomechanically there are a number of potential pitfalls that may be ruining your lower back. Rotational forces in the golf swing are significant, yet our low backs are not built for rotation. Having good hip range of motion and strength is key to minimizing torque into the lower back, as is good core strength to provide protection.

Poor swing mechanics may also be at fault. Even super fit golfers who make a bad move in their swing cannot survive the repetitive strain. These individuals often do not have acute pain but instead a chronically sore back after a round or the next day. Golfers in this category likely need lessons with a PGA instructor as much if not more than they need a medical specialist.

How about a simple strategy? Warm up. Most amateurs rush off from work, where they have been sitting all day with lousy posture, arriving minutes before their tee time, and then fail to properly warm up. That’s right big boy; rush over to the first tee, pull out the driver and let er’ rip! How’s that working for your game, and your back? A proper warm-up can take as little as five minutes but if done right can save your back.

Want an extra bonus? Most golfers who finally address the physical imbalances that are causing their pain find their swings are more consistent. Those working with a swing instructor tell us they are now able to pull off correct swing mechanics that they’ve struggled with for years, and without pain!

The off season is a great time to invest in your body and finally take some control over your back pain. It’s not as difficult or time intensive as you may think. Remember, your body is your most important piece of golf equipment.

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