Lower back pain is one of the most common injuries seen within the golfing community, The repetitive action of spinal rotation and nature of the golf swing place significant stress on the lumbar spine, hips and mid back. After prolonged irritation these areas can become strain, uncomfortable and restricted leading to decreased mobility and affecting how you swing your club. With the right approach most, golfers can continue playing while protecting and improving their back health.

Why Golfers Get Lower Back Pain 

Golf demands a lot of rotation, side bend and extension through the spine at a high speed. If there are any restriction within the hip or mid back the lumbar spine will compensate, overtime this excess load can lead to muscle strains, joint irritation and discomfort. 

Carrying a heavy bag, not warming up or cooling down can also play a role is how painful your lower back may be, with a few key stretches and hand on treatment we can help to reduce the risk of injury and help with any discomfort. 

How We Help 

Within osteopathy, we treat more than just painful areas. Manual therapy helps to improve joint mobility, eases discomfort and help reduce muscles tension. We also look at movement patterns and posture all which affect your swing. Warm up exercises are key focusing on hip mobility, spinal rotation and general stretching as this can help to reduce injury by distributing forces evenly through the body and support your performance. 

Warm Up Before You Tee Off

Many golfers forget to warm up before heading out onto the course, A warm-up should take 5-10 minutes and include some gentle stretches:

• Gentle spinal rotations & stretches 
• Glute activation & hip mobility 
• Practice swings 

These exercises prepare the muscle and joint for the demand of golf and significantly reduce the risk of injury whilst improving your game. 

After Your Round 

Once you have finished a round it is important that you keep moving for a couple of minutes. Gentle stretching of the hip flexors, hamstrings, glutes and spinal muscles with a light walk back to the car to put the clubs away will help to prevent discomfort and stiffness which is often felt later in the day. 

Carrying Vs Using a Trolley

Carrying clubs whilst having back pain can get very annoying. The weight of the clubs adds uneven load to the spine and can lead to strained muscles and irritation to the spinal segments. Using a trolley to transport your club around will help reduce load and stress on your spin and helps you to focus on your game and swing. 

I have a keen interest in helping with golf injuries. If you would like to book in with me, please call 0208-394-0393 or by booking online here