If you love golf but have a bad back, you’re in good company. Up to1 34% of golf injuries are in the lower back. This makes it the most common problem for golfers1. Young golfers, who try to hit the ball harder, are at even higher risk1.
The golf swing can hurt your back, even if you don’t have any problems. It’s not just for those with back issues.
Dr. Shim, an orthopedic spine surgeon, says the golf swing is very unnatural. It can cause problems like disc herniation, pinched nerves, and joint pain2. By 40, over 50% of people have spine issues2. Since golf is popular with older folks, their spines are more likely to be worn out2.
Key Takeaways
- Lower back injuries account for up to 34% of all golf-related injuries.
- Younger golfers are more prone to injury due to hitting harder.
- The golf swing exerts significant stress on the spine, potentially leading to disc herniation, pinched nerves, and joint pain.
- Over 50% of the population has abnormal spine findings by age 40, putting mature golfers at higher risk.
- Proper warm-up, stretching, and form are crucial to preventing golf-related back injuries.
Risks of Golfing with an Existing Back Condition
Golfing can be tough for people with back problems. The swing puts a lot of stress on the spine. This includes twisting, compression, and bending to one side.
Studies show golfers can face up to 1,700 pounds of force on their backs. This is enough to cause a spinal disc herniation3. Those with worn-down discs, ligaments, and joints are at higher risk of injury3.
Forces on the Spine During the Golf Swing
The golf swing involves quick twists, bends, and rotations. These movements can lead to muscle strains, sprains, and even disc injuries3. Golfers with back problems face a higher risk of injury or worsening their condition3.
Prevalence of Back Issues Among Golfers
Lower back injuries are common in golf, making up to 34% of all injuries3. Many golfers are older, which means they might already have spinal degeneration3. This makes golfing risky for those with back issues.
Is golf OK for a bad back
Golf can be risky for those with back problems. But, it doesn’t mean you can’t play. With the right precautions and modifications, many golfers with back pain can keep playing. It’s important to warm up and stretch before you play.
Warm-up and Stretching Routines
Start with a brisk walk to warm up your muscles. Then, do stretches for your torso and hamstrings4. These steps help get your body ready for the golf swing and lower injury risk4.
Working with a golf pro or physical therapist is also a good idea. They can teach you how to swing without hurting your back4.
Adding golf warm-up exercises, stretches for your lower back, and exercises for spinal stenosis helps a lot. They prepare your body for golf and lower injury risk45.
By warming up and stretching well before playing, golfers with back problems can play safely. They can still enjoy the game they love45.
Techniques for Golfing with Back Pain
Golfers with back pain can still enjoy the game safely. Working with a golf pro or physical therapist is key. They can spot and fix swing flaws that hurt your back6.
Changing your swing can help a lot. Shortening your backswing or standing up straight can ease spine stress6.
Swing Mechanics and Lessons
Lessons from a good instructor are a must. They teach you how to swing right to protect your back6. You might need to stand a bit wider and turn your front leg out more6.
If you’ve had an injury or surgery, start with shorter swings. Then, slowly move to more upright swings6.
Equipment and Course Modifications
Lighter clubs and special grips can ease back pain. They reduce the force on your body during the swing6. Playing from shorter tees or dropping balls in the rough can also help6.
Using gadgets for tees and balls can also cut down on bending. This is good for your back6.
Keeping your muscles right is key for playing golf with back pain6. Start slow with practice to avoid hurting yourself more6. If walking is hard, begin with putting and chipping6.
Supplementary Exercises and Therapies
To manage back pain and stay active on the golf course, golfers can try various exercises and therapies. Strengthening the core muscles is key for a stable spine during the swing. This can lessen back strain7. Planks, prone cobras, and supine floor bridges are good for building core strength7.
Improving flexibility, mainly in the torso and hips, helps handle the golf swing’s rotation7. Golfers should stretch their lower, middle, and upper back, as well as shoulders and neck before playing7.
Physical Therapy and Pain Management
Getting help from a physical therapist is also helpful for golfers with back pain7. Physical therapists can create a treatment plan with exercises and pain management. This helps golfers play while managing their back pain7. Early treatment can manage pain faster and lower the risk of serious injury7.
Most back pain from golf can be treated with medication, physical therapy, or nonsurgical methods7. But, severe injuries might need back surgery7.
Golfers should see a doctor if they have back pain while playing to avoid future problems and stay active7. By adding exercises, improving flexibility, and working with physical therapists, golfers can manage their back pain and enjoy the game7.
| Key Findings from Literature Review8 |
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| Golf injuries: A review of the literature found in a study indicated that golf-related lower back injuries are prevalent, as shown in an epidemiological survey8. |
| Muscle strength, functional endurance, and health-related quality of life were measured in active older female golfers, showing these aspects are relevant in the golfing population8. |
| Balance control in older golfers was assessed, highlighting the importance of static and dynamic balance control in this demographic8. |
| A qualitative study explored barriers and facilitators to golf participation for stroke survivors, emphasizing the challenges and opportunities for this specific group8. |
| The effects of golf training in patients with stroke were the focus of a pilot study, indicating potential benefits for stroke patients engaging in golf8. |
| A golf program for people with severe and enduring mental health problems was discussed, demonstrating an approach to utilizing golf in therapy for this population8. |
| Overuse syndromes and injuries in golf were highlighted, showcasing the risks associated with this sport8. |
| Low back disorders and evidence-based prevention and rehabilitation were addressed, indicating a concern and area of focus within the golfing community8. |
| Lumbo-pelvic kinematics were compared in individuals with and without back pain, providing insights into the impact of back pain on movement patterns in golfers8. |
| Muscle activation imbalance and low-back injury in varsity athletes were explored, pointing out a potential risk factor for back injuries in athletes8. |
Conclusion
Golf can be safe for people with back problems if they take the right steps9. Studies show golfers might live longer because of the walking and exercise9. Many golfers with back pain can still play the game they love.
Start by warming up well and getting help from a golf pro to improve your swing10. Using special equipment or changing the course can also help10. Doing exercises and therapy for your core and flexibility is also good10.
Whether to keep playing golf with a bad back is up to you910. But with the right steps and help, you can enjoy golf safely. Listen to your body, adjust as needed, and get help from doctors. This way, you can balance your love for golf with your health910.
