Staying Well - Avoiding the most common golf injury

Low back problems plague golfers more than any other injury. It cannot just be incorrect form, as noted with Tiger Woods (whose form is excellent) and 33% of PGA golfers. Some say that it is due to the spinal rotation and extension involved in golf swings, but swimmers, baseball players and gymnasts engage in these same spinal movements without the same high incidence of problems. What is happening?

Golf may bring the problem to the fore but the causes are likely the result of a few contributing factors. First of all, having a beer gut or being overweight in general puts more pressure on your low back. If your lumbar spine is being pulled forward by abdominal weight, any rotation will be problematic to the spine. Secondly, men are less flexible then women. As you age your flexibility will naturally decrease because your connective tissue (the strong protein-stuff holding all the other stuff together) starts to slowly dehydrate. If you eat poorly and smoke cigarettes, the dehydration gets even worse and at a younger age. Thirdly, having poor posture make the first two factors increasingly problematic. Many men stand in a “stooped” position out of bad habit, increasing the pressure on their lumbar discs. If you stoop even more during a golf swing (not an uncommon problem) then the dysfunction gets acute faster. Golf does make you stand in some unnatural positions and forgetting to bend your knees during driving and putting puts more stress on your spine.

How do you stay well?

First, lose weight. It does a great service to your cardiovascular system as well as your lower back, and statistically will add a few years to your lifespan. Second, stretch…a lot! Take some yoga classes a few times a week and also stretch after getting out of a hot tub or bath, when the connective tissue is more pliable. You should stretch before and after a game, but especially after. Third, learn better posture. Poor posture adversely affects everything f rom your breathing to your blood flow. There are a few resources you can consult with, from Alexander Technique to Feldenkrais Technique, which may help re-educate your poor posture into good posture.

Low back problems are no fun and will negatively affect all aspects of your life. A poor golf game will be the least of your worries when getting out of bed or getting into it (that is, with your sweetheart and your favorite Al Green record) is a huge chore or a painful excursion. Low back pain can be avoided by applying these simple recommendations. If you already have lumbar pain, then the previous suggestions can be helpful along with systematic treatment by a lumbar pain specialist. Whatever the case, eat good food, exercise regularly and don’t let obesity and stiffness rob you of your freedom. The choice is up to you to stay well.