Preventing Occurrences of Pain In Your Back When Golfing

When you hit the course, the last thing you want to worry about is whether your back is going to ‘give out’ on you.  You’ve thought about this before, right?  Well, there are some things that you can do avoid the issue.  While you may not be able to completely eliminate the need for other forms of supportive care, there are a few tips to get you headed down the right path.

back stretch

In many cases, you can prevent injuries requiring more extensive treatments.


This is one of those things that many people will simply not do.  If you could do something that is relatively simple and easy to accomplish at home, wouldn’t you do it?  Well, why aren’t you doing it, then? Maybe you don’t know how.

Depending upon the types of stretching you require, you may find that doing them at home is a great way to go.  Let’s focus on the legs, back and shoulders.  These are the most common areas where many golfers can use it the most.

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The hamstrings are typically tight in many males, especially those who run or play a lot of golf.  These same muscles can become ‘shrunk’ from sitting for much of the day in the office.  A simple set of stretches could include you sitting on the floor with your legs extended, either together in front of you or spread open a bit.  Straight out in front of you will be targeting both at the same time.  If you have them spread, you can isolate one more easily, then the other.

The stretch involves reaching toward your toes.  Don’t be too concerned if you reach them, just yet.  You can hold the sides of your thighs or underneath, supporting your hamstring muscles.  You want to hold the position for a count of 10 full breaths.  Feel your breath move as fully and freely through your abdomen, lower back and upper spine as you can.  Slowly uncurl as you release to finish your stretch.

While this stretch will also gentle stretch your lower back, you can add others to help with the twisting motion that is a big part of your golf swing.  With this one, you’ll lay on your back with one of your knees bent.  Then, with your arm on that same side extended out away from your body, bring that opposite knee across your body toward the floor.  This will create a stretching in your lower back area.

In terms of your shoulders, tightness can really put a strain on your ability to fully appreciate a smooth swing plane.  The best stretch you can do for your shoulders is to do an alternating stretch of each one.  Start by having the arm of the shoulder you want to stretch extended straight out in front of you, then use the hand of your other arm to pull that straightened arm across your body.

You can also use a light weight dumbbell (3-5 pounds) to create a gentle pulling of your shoulder joint.  You support your body, by placing your other hand on a chair, couch or table to create a space where you can hang the weight.  Then, use your body to create gentle circles with the weight.  You can do reps of say 30 rotations of the weight going  clockwise, then start swinging the opposite direction for another 30 reps.

Combined, these stretches can help you eliminate many of the muscular components of leg, back and shoulder pain as it relates to golf or other sports, for that matter.

One thing we haven’t addressed in this article, but you’ll find elsewhere on our site is mention of supervised care in the office.  We offer Network Chiropractic care, a very gentle and effective form of care that has been shown to assist both novice and professional athletes to develop more body awareness and ease in their chosen sports.  An improved ability to be aware of your body and how to move and perform will also decrease injury and improve your stamina during the round.  Ever notice how those last few holes can be draining?

If you’d like to learn more about the research or many other benefits to Network spinal care, then feel free to peruse our site or contact us today to make your initial evaluation.

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