Golf is a sport that can be enjoyed by people of all ages, but the truth is that many golfers suffer from back pain.
The most common injury in golf is said to be the lower back.
In order to continue for a long time, it is important to understand the cause of your back pain and adjust your body accordingly.
〇Why is golf prone to back pain?
The golf swing is a movement that involves twisting and leaning forward at the same time.
This puts a lot of strain on your lower back.
In fact, the bones in the lower back (lumbar vertebrae) of the spine are not very good at twisting. The angle at which each joint can move is very small, so twisting them too much puts stress on the joints. This is one of the causes of lower back pain.
On the other hand, the thoracic spine is good at rotating movements.
The hip joint also has the ability to internally and externally rotate (the knee moves inward and outward), which helps rotate the chest.
In reality, by rotating your chest firmly and twisting your hip joints firmly, you can make your swing smoother and reduce the strain on your lower back.
〇The role of the spine
- Thoracic vertebrae (chest spine) → Rotation
- Lumbar vertebrae (lower back spine) → Support role
〇Care you can take to protect your lower back
What can I do to prevent back pain?
① Practice rotating your chest firmly (thoracic spine stretch)
manner:
1) Get on all fours (hands under shoulders, knees under hips)
② Place your hands behind your head and rotate your chest from your elbows (without moving your waist).
② Cat and Dog (curling and arching the back)
manner:
① Get on all fours
② Face up and bring your shoulder blades together
③ Face down and pull your shoulder blades apart while denting your navel.
3. Core training to stabilize the lower back (plank)
manner:
Support yourself on your elbows and toes, lift your body off the floor in a straight line, and hold for 20 seconds.
④ Keep your hip joints flexible (hip joint stretches)
manner:
1) Sit in a kneeling position with your legs shoulder-width apart
② With your body facing forward, lean your legs to the left and right
Summary
The main cause of lower back pain caused by golf is twisting your lower back too much.
The thoracic spine rotates, the lumbar spine supports, and the hip joints help move smoothly.
By keeping these three things in mind, you can reduce the strain on your lower back and enjoy playing golf comfortably for longer periods of time.
Author
Ryota Ishii, Physical Therapist at Ikejiri-Ohashi Sera Clinic
Supervision
Dr. Yasushi Sera, Ikejiri-Ohashi Sera Clinic
Ikejiri-Ohashi Sera Clinic