How to play golf with back pain

Video: Titleist Tips: Golf and Lower Back Pain

Content

Steps
Tips
Warnings
What do you need

If you have lived with back problems for a long time, or even your entire life, or have had back surgery, then you should be familiar with the saying: “There are two types of golfers ... those who have back problems and those who which will have back problems. " However, this does not mean that you have to give up and change your love of golf.There are tricks that can help you manage your back pain and play golf.

The steps outlined in this article will help you if you have a bad back or if you have had surgery. And obviously, you will also need a doctor's approval before returning to golf after suffering back pain or surgery.

Steps

1 Stretch regularly and warm up before each game. This is a very important step. Always stretch your back muscles to prevent possible injury and to relax your back. Ask your doctor or physical therapist to show you suitable stretching exercises to help strengthen your back and specific exercises to do before playing. Some exercises that may come in handy include:
- Pull your shoulder and torso: Take the golf club behind your neck and shoulders, wrap your arms around both ends of the golf club, and twist slightly from side to side. Do this several times.
- Pull your hips: Pull one knee towards your chest. Sit down and then pull the other knee towards your chest. Repeat several times.
- Pull your hamstrings: Bend over and try to touch your toes. Do not stretch more than you can, as you may get even more problems, stretch only if your physical therapist has approved this movement. Flexible hamstrings are important for proper hip movement and to relieve pressure on the lumbar discs.
- Light, fluid movements will help you warm up before playing, practice a little before each game.
2 Change club. If you have back pain, it is worth admitting that you will have a loss of strength. Change your club to compensate for this factor.
- When training, start with small irons (flat head clubs) and work your way up to large woods (large head clubs). This provides the muscles with gradual heating.
3 Relax your back while playing with some practical advice. Spend some time on the hitting site to help keep your movements in sync. It may seem exhausting, but it will help your body slowly return the necessary movements, and your muscle memory will recover faster.
4 When approaching the ball, it is recommended to change your position a little when working from back to back. Strive to be 5-7.5 cm closer to the ball than you were before. This position will give you a better center of gravity and help you rotate your hips easily.
5 Begin your swing by moving your hips and arms and club at the same time. Bend your left knee (if right-handed, and vice versa if left-handed) a little more to allow your hips to rotate more.
- To prevent back pain, golfers should aim for a smooth swing. Aim to gently rotate your shoulder, hip, chest and lower spine, but at the same time, so that all these parts of the body share the load.
6 Take special precautions using the swing below. Downswing problems do start in people with back pain. Most golfers start the bottom swing from the hips, but if you cannot twist your hips, then the movement is not consistent with your arms. To avoid this, start your swing with slowly moving arms and then engage your hips.
7 Avoid constant curling. While golf swing naturally creates a twist, don't swing around specifically to swing, and certainly don't swing around to watch, instead move your whole body to see where the ball has gone. And know that you don't have to twist your body around to complete the movement in a beautiful pose. Just make sure to finish the swing high. Enough if overhead.
8 Don't push yourself too hard. If you can only manage a few holes initially, this is better than none. Listen to your body as you move around the field and take a break when you need to.
- Remember to carry all golf supplies with care, especially your golf bag. You can cross out an entire day of cautious golfing if you carry your bag incorrectly! Avoid leaning to collect the bag, use a wheeled stand that holds the bag upright, or a bag on wheels. If carrying the bag on your shoulders, make sure it has two straps to distribute the weight evenly.

Tips

What may come as a surprise to most golfers is that due to the various stops and natural waiting times during a round of golf, we are worth approximately 70% of the time we spend playing 18 holes. Standing is much more tiring than walking. Therefore, time freezes and creates fatigue in the feet and legs. Golf insoles reduce this fatigue due to the fact that the variable hydraulic pressure in the insoles has a profound effect on the energy supply to the feet and legs. Less fatigue will lead to more concentration while playing.
Working with a golf instructor or professional might be a good idea if your golf isn't smooth enough.
Take some hot or cold compresses with you to apply to your back if it starts to hurt. If they don't help (along with rest), then end the game that day and come back when your back feels stronger again.
You might also consider applying ice before and after playing to minimize pain.
For some, swimming can be beneficial as well. Talk to your physical therapist about your options. Walking for about 30-40 minutes daily will also benefit your back. Body weight squats are also excellent for your core and lower back muscles. Squats are also a great exercise for your core and lower back muscles.
Tell your playmates about your back pain and that you are saving it. Don't dismiss their company, just let them know that you are likely to be a little slower and more careful than you may have been before, as they remember you.

Warnings

There are many golf stretching videos available online. While they can be helpful, it is still very important to get their approval from your physical therapist supervising your case.
If you have back pain, always check with your doctor and get his approval before doing any sport. Golf can be very debilitating on your back, so it is vital for your full recovery to take extra precautions to reduce the chances of back injury.