A quick stretch to relieve back pain
OH MY ACHING BACK!!!!
Are you an individual who is suffering from lower back injury? Is your lower back stiff and sore when you get out of bed in the morning? Probably everyone reading this article has experienced a lower back problem at some time or another in their lives. Speaking from experience they are not fun, and when it comes to golf, they certainly won’t help lower your handicap or drive the ball 300 yards.
Lower back problems are arguably the single biggest problem for both the pro and the amateur. The repetitive nature of the golf swing puts an enormous amount of stress on the muscles of the lower back. While there are many muscles to mention I always promise to give you usable information without the exercise physiology lesson and all the big words. Suffice it to say the muscles we work in these exercises are called the erector spinea group.
Trunk rotation – at least the lack of it – is the most common problem for golfers who are prone to back pain. The more skilled and flexible you are, the more you can rely on your hips and trunk to rotate when you swing. A great golf shot requires hip and trunk rotation because that’s what gives power to your shots. If you don’t rotate well, your arms – and especially your back – will have to do a lot of extra work.
Most back pain is preventable and often is caused by too little exercise, over exertion, overuse, poor form, lack of flexibility, and poor posture. Smoking and obesity are also implicated.
When golfer’s think of the golf stance they don’t realize how difficult it is to maintain the proper posture over 18 holes. A poor posture puts tremendous stress and strain on the lower back. Bending at the hips, not bending foward at the lower back is the key to preventing lower back pain. Strengthening the core muscles (abdominals, obliques, lower back, gluteal muscles and hamstrings) should be part of your golf fitness program. If you don’t have a strong core you are in for big problems as well as poor performance. Flexing the knees requires strong quadriceps or front thigh muscles. If your quadriceps are weak you will fatigue more easily resulting in miss shits and shorter distance. If your calves are too tight you will find it difficult to stay down at the ball.
How can regular exercise help?
A well-constructed exercise program will help to strengthen your back and abdominal muscles that will help to stabilize your trunk during movement. Most people don’t realize that strong abdominal muscles are just as important as strong back muscles in the prevention of back pain and the avoidance of injury.
Here are a couple of exercises you should incorporate in your golf fitness program.
Unfortunately, most people don’t give a second thought about their back until it’s too late.
A professionally designed exercise program will also focus on improving your flexibility to further decrease the chance of injuring your back. If required, your program should also help you to lose excess weight so that your spine is not under increased stress. It is imperative that you undergo an assessment protocol to determine your needs, strengths and weaknesses prior to the design of your program. The great thing about an organized golf power fitness program is that it can take less than 15 minutes a day to see dramatic improvements in your game. You don’t have to spend countless hours in the gym pumping iron.
When it comes to improving your body for a better golf game, you need an upfront golf fitness assessment. The blueprint it provides shows your specific needs, and it sets up the game plan that, when performed on a routine basis, in a short period of time (such as 8 weeks.) large improvements can be seen in movement efficiency resulting in increased swing efficiency and consistency, less pain, more distance and lower scores.
Let me help make you score better on the course, and look and feel better off the course.
Fellow golfers :
- Looking for a workout program specifically for golf
- One to increase your flexibility
- Stop the aches and pains
- One that will improve your golf game
If Yes, then this golf fitness program is for you.
Get Golf Fit in 3 simple steps:
- Complete Golf fitness Questionnaire
- Schedule your golf fitness assessment
- Together we develop a plan for you
Chris has made a BIG difference for me.
I get compliments that I look fit and don’t age
I don’t have back pain anymore and rarely get sick
We have fun…and yes, my golf swing has definitely improved.