Swinging a golf club applies a lot of torque (force) and torsion (twisting) to the back muscles and can often result in tear or exacerbation of existing back pain. Some players had back problems throughout their life and still continue to play golf.
Muscle strains and lumber sprains are the most common causes of back pain. A back muscle strain occurs when the muscle fibers are abnormally stretched or torn. A lumber sprain occurs when the ligaments, the tough bands of tissue that hold bones together or the tendon are torn. Most of the lumber sprain is overuse injury is due to small tear and often called microscopic injury.
Differentiating a strain from a sprain can be difficult, as both injuries will show similar symptoms and may occur together. Both injuries often referred to as back strain by doctor. In general the treatment for both back strains and sprains is the same. Acute injury like sudden large muscles or ligament tear can occur during play.
Pain, ache, stiffness and muscles spasm are common symptoms. The pain or ache on the back comes 4-6 hours after the game and the condition worsens afterwards. The pain occurs when you move, however, there is usually no leg muscle numbness or weakness Back pain and ache may have immediate onset but might also have its onset 1-2 days after the injury event. Usually the pain and ache are markedly less after 7-10 days. Intermittent pain can recur over six weeks.
How golf causes back muscle strain
- The full golf swing (backswing and follow-through) rotates the spine with a lot of force
- Lumbar spine muscles strain to help provide force for the golf swing
- Bending over to pick up the golf bag and carrying it can strain muscles
- Fatigue and tiredness affect the swing control and stress the back muscles
- Golfers who play without a thorough warm-up and stretching first
- A bad shot or an incorrect swing such as a swing that applies too much back and torso muscle strength
- A miss or ground hitting shots from insufficient practice
Preventing back strain from golf
- Learn proper form and posture for playing golf, including a smooth, rhythmic swing in good balance
- Don't over swing. If you swing the club too hard or too fast, you may lose control of the club. Relax and take a nice, easy swing at the ball
- Choose a golf bag with a built in stand and dual straps
- When picking up the golf ball, bend at the knees or get a device for your putter that lets you retrieve the golf ball from the hole without bending over
- Consider hiring a golf professional experienced at teaching golfers with bad backs
- Take lesion for correct swing postures and techniques that reduce back strain
Stretching exercises to prevent sports injury
For every player, a thorough warm-up should be completed before starting to play. The warm-up will be specific to the muscles used in golf, but it should also prepare the back for the stresses from the swing to come.
- Increase circulation gradually by doing some easy movement (such as brisk walking) to increase blood circulation to the muscles and ligaments of the back
- Stretch the lower and upper back and related muscles, including hip, hamstrings and quadriceps
- Start slowly with the free swing movements
Treatment of back injury:
- Rest for few weeks. It is generally not advisable to further stress inflamed or torn muscles by continuing to play golf through an episode of low back pain. Taking time off shortly from golf will allow the muscles to heal more quickly
- Rest period depends on the severity of muscle strain. Consult your doctor first.
- Apply ice to the back for 15 minutes 4X per day in the first two days.
- Avoid rubbing, massaging and applying heat to the injured muscles.
- Medications like anti inflammatory drug which can help decrease inflammation, swelling and pain. Consult your doctor before self medication.
- Back stretching exercise to relax the tight and stiff muscles.
- Cross training like slow walking for 30 minutes every other day, swimming and cycling temporarily.
- After the low back pain has stopped, slowly and gradually return to playing.
Carrying the golf bag safely .Take care to use a correct lifting technique when transporting golf equipment. Constant bending over cause extreme stress on the muscles and joints of the lower back. When picking up ball repetitively, bend your knees and not your spine in order to reach down and pick up equipment. .Before your game, go through the motions of swinging the club without actually hitting a ball. Begin with gentle half swings and work up to full swings over the course of a few minutes.
Avoid back injuries
I have conducted a study on 50 golfers who visited my sports clinic over a period of three months. These golfers, most of them men in their 40s and 50s sought treatment for back and neck pain.
Muscle strains and lumber sprains are the most common causes of back pain. A back muscle strain occurs when the muscle fibers are abnormally stretched or torn. A lumber sprain occurs when the ligaments, the tough bands of tissue that hold bones together or the tendon are torn. Most of the lumber sprain is overuse injury is due to small tear and often called microscopic injury.
Differentiating a strain from a sprain can be difficult, as both injuries will show similar symptoms and may occur together. Both injuries often referred to as back strain by doctor. In general the treatment for both back strains and sprains is the same. Acute injury like sudden large muscles or ligament tear can occur during play.
Pain, ache, stiffness and muscles spasm are common symptoms. Back pain and ache may have immediate onset but might also have its onset 1-2 days after the injury event. Usually the pain and ache are markedly less after 7-10 days. Intermittent pain can recur over the first month.
Disc prolapsed are an uncommon cause in sports. In older player, pain can come from degenerative disc disease, spondylolisthesis and exacerbation of back osteoarthritis.
Warning signs of a serious back injury include:
- Loss of control of bladder or bowels
- Leg weakness
- Severe and constant pain
- Numbness and change in leg sensation
- Pain in the leg
- Fever
Back pain that referred down the leg, back pain with numbness or weakness usually meant there is nerve root involvement. Seek treatment and stop your sports immediately.
Most sports injuries occur as a result of sudden changes in technique, equipment and increase in the frequency of play. Playing too much golf or sports and not getting enough rest and recovery places a lot of stress on the back and increase your risk of overuse injury.
The body needs time to adapt and recover from exertions. Overuse can result if you’re playing golf or sports only once a month and suddenly increase it to two or three times a week, too much too quickly. This applied to hitting 200 balls at driving range and playing many badminton games. The golf swing places a lot of force and stress on the back. If the swing is performed too frequently, minute tears to muscles, ligaments and tendons will occur. This can produce inflammation causing muscles spasm, stiffness and pain. Tight muscles are prone to tears. Pre-game and post-game stretching can help improve the flexibility of your back muscles. Many players who have suffered back injuries tell me that they did not do stretching exercise or warm up.
Ninety-five percent of the players get on the course and head right into the game with only a few minutes to spare. As we get older, our muscle, tendon, ligament and joint became stiffer and more prone to injury. Stiff muscles and joints lose their flexibility and are less able to withstand the twisting forces that occur during a golf swing. Other reason older golfers have more back pain is the ability to self healed is slower.
Golfer who hit more than 100 balls and three times or more per week is more likely to have back injury. Badminton and tennis players who play more then three times per week also have higher risk of back injury.
How to avoid back injury:
l. Warm up and cool down.
Warm-ups, including brisk walks, help to raise the body temperature and increase blood flow to muscles. Muscles that have been warmed up are more flexible and easier to stretch. You can warm up by hitting a few balls.
2. Do pre-game and post-game stretching.
Stretch the muscles including those in your shoulders and back before and after the game. Flexible muscles and joints will help to reduce stress placed on your joints, ligaments and muscles.
Weak muscles are susceptible to injury. Strengthen your back, abdomen, shoulders and hip. When you use gym equipment, get proper supervision.
4.Get proper equipment fitted by professionals.
Take up golf lessons. Studies have shown that many golf injuries are caused by poor techniques. One of the most common faults is hitting the ground. An instructor can help improve your swing and thus avoid injury. However, don’t try to emulate the swings of professional golfers. They have conditioned their bodies and the average golfer should not copy their swings.
An instructor can correct and modify your technique to suit your condition.
Last, but not least, stop playing when you feel pain or sustain an injury. Even professional golfers stop playing for a while when they get injured. Seek early treatment from a sports physician or a specialist when you have an injury.
Consider swimming and cycling or walking exercises to help maintain your fitness while you are recovering from injury. Return to exercise before healing can make symptoms recur and delayed the healing process.
Golf: How to get your golf swing in gear
It's been a few months since your last golf outing. You're at the first tee, working out the kinks of your rusty golf swing. What better training, you think, than getting out there and playing?
Think about it some more. Golf isn't a contact sport — but it puts significant demands on your body. Fine-tune your golf swing to prevent injuries later on.
Think through your swing.
Understanding the mechanics behind your golf swing can help you prevent injuries.
- Use proper posture. Think about your posture as you address the ball. Avoid hunching over the ball, which may contribute to neck and back strain.
- Stay smooth. The power of a golf swing comes from force transferred smoothly through all the muscle groups, from your ankles to your wrists. If you depend on one part of your body for your hitting power, you may be prone to injury. For example, overemphasizing your wrist power during your swing can lead to golfer's elbow- strain of the muscle on the inside of the forearm.
- Stabilize your lower back. Keep your pelvis as level as possible throughout your swing.
- Don't overswing. If you swing the club too hard or too fast, you may lose control of the club and hurt yourself. Relax and take a nice, easy swing at the ball.
- Warm up. Before you practice your golf swing or play a round of golf, walk, jog for a few minutes to warm up. Then try a few gentle stretches.
- Start slowly. You might practice your swing for hours, believing it's helping your game. But if your musculoskeletal system isn't conditioned for the extra strain, practicing your golf swing may do more harm than good. Work up to your desired level of activity instead.
- Strengthen your muscles. You don't need bulging muscles to hit a long drive — but the stronger your muscles, the greater your club speed. Better yet, stronger muscles are less prone to injury.
- Focus on flexibility. Regular stretching can improve your range of motion and lead to a more fluid golf swing.
- Lift your clubs carefully. If you jerk heavy clubs out of the trunk, you may injure yourself before you reach the first tee. Keep your back straight and use the strength of your legs to lift heavy objects.
- Choose proper footwear. If you've had a leg or foot injury — such as ligament or cartilage damage — wear tennis shoes or golf shoes with short cleats. Long cleats dig into the sod and hold your feet planted as you swing, which may strain your knees or ankles.
"Get in shape to play your sport," Dr. Laskowski says. "Don't play your sport to get in shape."
Carrying a heavy golf bag for 18 holes can do some serious damage to your back. Not only can the weight cause your spine to shrink, but could create serious problems with the disks and nerves. And the last thing a keen golfer needs is back pain!
Follow these tips to lifting, carrying and using your golf bag correctly, and keep your back pain-free:
- Avoid carrying your golf bag where possible. Invest in a trolley and pull it instead.
- When lifting your golf bag in and out of the car keep your back straight and bend your knees.
- Bend your knees to pick up your golf bag after playing a shot, even if it's on a stand
- Choose a golf bag with a double strap and make sure the weight is evenly distributed when you carry it
- Get fit for golf and focus on your core muscles, which will help support your back
- Keep a good posture as you walk around the course. Tighten your stomach muscles when you're carrying your golf bag for extra back support
When it comes to choosing a golf bag there are certain styles and features that you can choose to help support your back, including:
Trolley Bags
These golf bags are designed specifically to sit on the back of a golf trolley or cart, keeping pockets and the club holder easily accessible. Most models will come in a lightweight design so they are equally easy to carry.
Pull Trolleys
If you opt for a trolley bag, you will need to invest in a pull trolley as well. Look for a design with a sturdy steel construction to support your golf bag, and find one that folds in two for easy storage. As you'll have to pull it for a few hours at a time, it is worth trying out the different handles for comfort.
Stand Bags
This style of golf bag is ideal if you are confident in carrying your bag the correct way, but would like to avoid bending over to put it down and pick it up at every hole. These golf bags have a built in stand meaning that when you stop for a shot you can stand it upright and have easy access to your clubs and tees without risking back strain.
Pencil Bags
The Pencil golf bag is a great choice for golfers with strong, healthy backs, but who don't want to carry a full bag. The pencil is an ultra-slim and lightweight style, perfect for shorter games and use in warmer weather (as it doesn't offer as much protection against the rain as a standard golf bag).
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