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Improve Golf Game and End Lower Back Pain

Having pain in the lower, middle and upper back is quite a common symptom when talking about golf-related injuries. The golf swing action can easily lead to strains, inflamed muscles and other injuries to the muscles and discs of the spine.

Avoiding this discomfort or pain doesn’t have to involve training every day or performing difficult exercises.

Warming up is one of the key ways to reduce the risk of straining your back. Dynamic stretching and movements are the most efficient way to warm up. Dynamic stretching is best described as moderate movements that progressively increase the range of motion in the joints. Previously, people would perform static stretching to warm up but it has been found that dynamic movements are best for the warm up and static stretching is best for cooling down.

Another key way to reduce the risk of straining your back is to improve your core strength. This is significant for spine health. The muscles around the abdomen and back help support the spine, and having a strong core reduces the risk of injury as you swing and bend. Below is a simple exercise that can assist with core strength:


How to Do:

  1. Lie face up on the floor, with your knees bent and feet flat on the ground. Keep your arms at your side with your palms down.
  2. Lift your hips off the ground until your knees, hips and shoulders form a straight line. Squeeze those glutes hard and keep your abs drawn in so you don’t overextend your back during the exercise.
  3. Hold your bridged position for a couple of seconds before easing back down

Don’t forget that moderation can also assist. This means to not suddenly play a lot of golf or hit a massive bucket of balls after having not played for a while. It takes time for the muscles to adapt to the mechanics of a golf swing. Gradually build up the amount of golf you play so your body can safely adjust. Also, by doing other exercise like walking, running or swimming can help with your conditioning.

The Fitness Well provides a range of core strength, stretching and injury prevention programs for all ages and abilities