Most golfers are predisposed or at risk of back injury. Statistics show that approximately 35% of injuries affecting amateur golfers involve the lower back or spine. Some of the risk factors that may predispose a person to these injuries include:
- Previous history of back pain or injury
- Overweight and general poor health
- Age
- Poor posture or scoliosis
- Improper swing or technique
- Overuse or repetitive stress from technique
- Poor warm up and flexibility
- Poor muscle trunk stabilisation and strength
- Weak abdominal musculature
- Arthritis, disc injuries or stress fractures
Why Does Golf Cause Back Injuries?
The spine is comprised of vertebrae, (bones), discs, ligaments, muscles and attaching tissues. These structures are designed to promote proper movement and stabilisation to the body, distribute mechanical stress and body weight evenly, and protect the spinal cord and nerves from injury or damage. The movement of swinging the golf club subjects the spine to intense loading and movement. During the swing phase the lower back undergoes a compressive load approximately eight times their body weight. Bending, twisting and straightening and prolonged standing all contribute to accumulative stress on the spinal structures. As the force dissipates through the vertebrae, muscles, discs and ligaments, damage can occur and a multitude of possibilities present for injury.
How to Prevent Back Injuries from Golfing
According to studies, fewer than 5% of amateur golfers adequately stretch or warm properly before practice or playing rounds of golf. An adequate warm up functions to prepare the involved muscles, tissues and joints properly by:
- increasing circulation
- increasing their range of motion
- preparing them for increased loading and stress
A proper warm up could be a simple routine such as:
· a light jog or brisk walk
· stretching the larger muscles or major muscle groups
· swinging a club in both directions to mobilise the trunk muscles and increase circulation
· Fluid, gentle practice swings preparing the relevant structures of the spine and muscles groups for the activity.
Improve Muscle Strength and Tone and Flexibility
In order to improve performance and reduce the risk of injury, it is important to increase the strength in the hip flexor muscles and abdominal muscles. This serves to stabilise the spine and evenly distribute the stress throughout the body when under the increase rapid load stress of the golf swing. Improving the flexibility in the hamstring muscles will help to reduce the strain on the lower back.
Consult a Professional
As this article is meant as a guide and a general overview for preventing back injuries, it is not meant to substitute a thorough examination or medical advice from a qualified health care professional. Consult your
chiropractor or other provider for a personalised strength, conditioning and stretching program and postural advice. Consulting a golf professional for specific advice regarding swing mechanics and technique will help improve your game and reduce the risk of injuring yourself.
