Low Back Pain and Golf – Solution and Prevention (Part 2)

Low back pain is a major issue for golf, and we have found with our patients the key to a long lasting solution is figuring out the root cause. 100% Prevention of lower back pain is not possible, but we can drastically reduce the risk of injury with the right programming.

Treatment Options for Golf-Related Low Back Pain

• Rest and Recovery – De-load and allow recovery – Increase capacity

  • Time off can help relieve pain (remove the irritant) and also help with swing issues as it is a reset period.

  • Ice vs. heat for pain relief.  If pain is not acute try both to see what works better for you.  Generally, heat works better for stiffn

    
    
    
    

    ess and ice works well for swelling and pain.

• Physical Therapy and Exercise – Get stronger and improve efficiency

  • Manual treatments can help speed recovery.

    • Manual therapy improves mobility issues and can help get muscles that don’t fire to turn on.  We can give you mobility exercises as well as strengthening exercises to help improve your pain and your game.

  • We also transition towards generalized fitness and health/wellness to improve strength and capacity for golf.  This includes personal training and fitness.

  • Education on sleep, stress management and nutrition can also improve recovery.

• Pain Management Techniques:

  • Over-the-counter medications can be used as advised by your doctor.

  • Massage and foam rolling can also be beneficial as short-term treatments for pain.

  • For BOTH short and long term fixes consider physical therapy.

Back Pain Prevention Strategies for Golfers 

Swing faults may be caused by one or more of the following:

• Lack of mobility – Stretch and strengthen the new range of motion. Typical areas include hip, thoracic and shoulder mobility.

• Poor Mechanics – Learn a better golf ready posture and swing mechanics.  Hip hinging and staying in the swing plane are two of the most important principles to master.

• Inability to separate upper and lower body motions – Practice drills that help learn lumbopelvic dissociation.

• Poor kinematic sequencing and motor control – Get a swing coach or swing advice

• Strength deficits – Lift weights.  Come in for an assessment on where you are weak.

• Poor segmental stabilization – Learn how to find multifidus and transverse abdominis.

• Inadequate stability – Dynamic balance exercises and core exercises.

• Poor conditioning – Cardio and strength endurance training.

• Poor equipment – Go get your clubs fit.

Warm-up and Stretching

• Essential pre-round stretches for flexibility and mobility.  These generally include the hips, shoulders and trunk.

• Dynamic vs. static stretching before and after a round.  Generally dynamic is better as static can decrease power output.  There are times when static can be appropriate.

Strengthening Exercises for a Healthy Back

• Core exercises to build spinal stability.  Areas include low abs, upper abs, side abs, twisting and hips/glutes

• Lower body workouts to reduce strain on the back.  Strong legs take pressure off the low back

Proper Swing Mechanics and Technique Adjustments

• Importance of working with a golf pro to refine swing form.  There are many swing dysfunctions that cause excessive load on the low back.  A good pro will give you tips to correct faulty mechanics.

• Reducing excessive rotation and improving balance will help a lot of these swing faults.

Overuse and Proper Programming

• Playing too often can be an overload to your system.  Everybody’s capacity is different and you can build your capacity over time with strength and endurance training.

• Focus on recovery to refill your capacity.

Equipment Considerations

• Choosing the right clubs to minimize strain.  See your local club fitter.

• The impact of carrying a golf bag versus using a pushcart.

Injury Reduction and Performance Enhancement

Strength training can reduce sports related injuries by 1/3 and reduce overuse injuries by half.  Another benefit of strength training is an increase in ball distance by increasing club speed.  More force production = more power = more club speed = longer drives.

Performance For Sport and Life

While incorporating strength training has clear benefits for the golf athlete, it also yields some significant positive changes in areas other than just golf. The ability to move better and not have aches and pains helps you to live a more fulfilling life. We want you to be able to perform better on the golf course, but we also want you to be able to do everything needed for your life easily and without pain. 

If you are experiencing persistent low back pain and would like to incorporate preventive strategies into your regular practice, give us a call

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About the author: David Potucek, PT, MSPT, CFMT

David is an orthopedic physical therapist with over 20 years of experience. He has worked with hundreds of golfers to improve their pain and their game.

Disclaimer: This blog post is for informational purposes only and does not substitute for professional medical advice. Please consult with a qualified healthcare professional for personalized guidance.