Even though golf is a low-risk sport, there are still chances of getting injuries while playing the game, with one of them being low back pain. In fact, the American Orthopaedic Society for Sports Medicine (AOSSM) reports that low back pain is the most common golf-related injury. Find out how you can diagnose, treat and avoid experiencing this menacing injury.
Causes and Symptoms: Oftentimes, powerful rotation, sudden movement, and extension motion of the golf swing can cause back muscles to develop microscopic tears. When not treated immediately, this develops into back muscle strain that causes low back pain. AOSSM also cites that golfers who carry their own bag have twice the incidence of back injuries as those who don’t carry their own. Acute lower back symptoms include severe pain and soreness upon touching the back and muscle spasms. For chronic low back pain, there’s also the occurrence of sciatica, where the dull and pulsating pain moves around the groin, buttocks or upper thigh. The pain becomes worse after long periods of standing or sitting, and may accompanied by weakness or difficulty moving the leg or foot.
Treatment: The good news is, most low back injuries disappear over a couple of days to weeks. During these days, it’s best to give golf a rest and apply heat and/or ice to the painful area. If the pain becomes too strong, you can take painkillers such as ibuprofen or naproxen, which also decrease inflammation. It’s best to check your medical history first before taking these medicines to avoid further complications. If your body reacts adversely to these medicines or your back pain injury continues for more than two to six weeks, it’s highly recommended to go to your trusted medical professional or physician to have your back pain checked and give you alternatives.
Prevention: To avoid lower back pain, begin your game like how you would start your morning jog or exercising routine — you need to warm up first before you hit the cover off the ball. For your golf game warm-up, you need stretching to emphasize the shoulder, torso, hamstring, and hip muscles. Start by stretching yours shoulder and torso while holding a golf club behind the neck and shoulders, then rotate your torso. Next, pull your knee to your chest to focus on your stretching your hips. Complete your stretching routine by bending over and touching your toes for your hamstrings.
To get an in-depth consultation about preventing and dealing with golf injuries, it’s best to seek the expertise of experienced and trusted golf trainers. Kai Fusser, a sports nutritionist and personal golf trainer, can provide an easy-to-follow training program for every level of golfer.
Level up your golf game with time-saving exercises that you can do at the comfort of your own home. Get the Kai Fitness for Golf DVD Package now.
Share these tips by clicking on the social media buttons below!