JERSEY CITY, NJ – AUGUST 25: Tiger Woods falls to the ground in pain after hitting his second shot on the 13th hole during the final round of The Barclays at Liberty National Golf Club on August 25, 2013 in Jersey City, New Jersey. (Photo by Chris Condon/PGA TOUR)
US PGA TOUR
As a neurosurgeon specializing in spinal conditions and treating athletes with diverse backgrounds, including golfers, I often hear the question: “Can I keep playing golf despite my ongoing back pain?”
The simple answer is yes, in most cases, but it requires careful adjustments to protect your spine while still enjoying the game.
How Golf Affects the Spine
Back pain is a common issue in golf due to the repetitive nature of the sport.
After spine surgery, especially within the first six weeks, patients are advised to be cautious with movements involving bending, lifting, and twisting, known as the “BLT” movements, as they can strain the spine in specific ways.
Golf involves all three of these movements naturally. Each swing involves bending towards the ball, twisting during the swing, and often lifting heavy golf bags or clubs.
Professional golfers are prone to unique overuse injuries from repetitive motions. Amateurs, on the other hand, often face overuse injuries due to poor technique, lack of conditioning, and muscular imbalances.
The spine’s health and mobility depend on complex anatomical and biomechanical relationships, which are crucial to understand for protecting the spine and optimizing performance on the golf course.
Impact of Golf Swing on the Back
The golf swing relies on controlled spinal rotation, involving the upper and lower back to generate power while maintaining balance. Injuries or worsening of existing conditions often result from poor technique and inadequate conditioning.
Modern golf swings focus on maximizing separation between pelvic and shoulder rotation to generate force. This emphasis on rotational speed increases compressive and anteroposterior forces on the spine post-impact, requiring strong muscle activation to stabilize spinal structures. Individuals with back pain may struggle to engage stabilizing muscles effectively during the swing, leading to increased risk of injury.
Adjusting the length of the backswing can modify the force exerted during the swing.
Axial rotation and lateral bending peaks typically occur during the downswing, impact, and early follow-through phases of the golf swing.
Effects of Poor Golf Swing on Back Pain
The asymmetrical and dynamic nature of the golf swing stresses muscles unevenly, potentially leading to atypical musculoskeletal patterns, especially with suboptimal postures.
Insights from golf instructors suggest that specific swing positions can contribute to the onset or exacerbation of low back pain. Factors like trunk movement during the swing phases, excessive lumbar extension, and incorrect pelvic movement sequencing can play a role in low back pain development among golfers.
Preventing Back Pain in Golf: Practical Adjustments
Golf’s repetitive and high-torque movements can strain the spine, but strategic adjustments can help prevent low back pain and allow you to continue playing. Here are four steps to protect your spine while enjoying the game:
1) Get Professional Coaching
Proper swing technique, guided by a trained instructor, can significantly reduce the risk of back pain. By refining biomechanics in each swing phase, you can minimize stress on vulnerable structures and enhance performance.
2) Strengthen Your Core
Maintaining overall fitness, especially targeting gluteal muscle activation, can reduce pain levels and improve spine health. Consistent movement patterns drive muscular adaptations tailored to specific demands, reducing injury risk.
3) Enhance Flexibility
Regular stretching of key areas like the back, hips, and legs can enhance flexibility and reduce strain on the spine. Incorporating dynamic stretches before and static stretches after a round can improve range of motion and prevent stiffness.
4) Use Proper Lifting Techniques
Avoid unnecessary stress on your spine by using proper bending and lifting techniques. Opt for a golf cart or push-pull cart instead of carrying a bag on one shoulder. Engage core muscles and bend at the knees when picking up items to reduce spinal stress.
Returning to Golf After Spine Surgery
Returning to golf after spine surgery depends on individual circumstances and should be discussed with your surgeon. In most cases, patients can return to golf once the spine has healed. It’s essential to listen to your body and consult with your healthcare providers for guidance.
Conclusion: Enjoying Golf Safely
Don’t let back pain keep you off the golf course. By making practical adjustments and seeking professional guidance, you can protect your spine while continuing to enjoy the game. Play smart and prioritize your spine health for a pain-free golf experience.
