Golf involves many parts of the body, all of them working in tandem to come through the swing and send the ball flying through the air. If a part of your body is sore or painful, it could be affecting your swing.
One of the most common ailments among all levels of golfers is lower back pain. In fact, it’s actually the number one injury golfers sustain, accounting for over 30% of all golf injuries.
The back is one of the most important parts of your swing — it allows you to swivel backward into your backswing and helps you drive power into the ball. If you’re suffering from lower back pain, it can be a real harm to your golf game.
We’ll take a look at all the ins and outs of back pain in golf — how it’s caused, why it happens and some ways you may be able to alleviate the symptoms.
Overview
Although golf is a non-contact sport, it still takes a lot of effort and contortion to successfully complete a golf swing. A swing involves torque — essentially the force you put on your body to rotate. One golf swing involves a surprising amount of force.
Watch a young Tiger Woods and you’ll likely be able to see just how powerful that torque can be in great swing. But all of that force sometimes comes with a cost. As with Tiger Woods, sometimes an amazing golf swing can result in lower back pain.
Common Symptoms of Lower Back in Golf
In many cases, pain in the lower back during a golf round will be accompanied by a variety of different symptoms:
- Aching on one side of the lower back: Right-handed golfers will typically feel back pain on their lower right side, while left-handed golfers will feel it on their lower left side. This may start as a dull ache and get gradually worse throughout a round.
- Stiffness: Lower back pain can also be characterized by stiffness, causing the golfer to lose mobility in their swing to varying degrees.
- Nerve pain: In some cases, lower back pain might be as extreme as a feeling of almost electric shock throughout the body — this could be the sign of a pinched nerve or herniated disc.
- Pain in the hip or thigh: Lower back pain may even extend to the hip or the thigh, furthering complications in the golf swing.
Causes
Lower back pain in golf usually comes on slowly and gets worse with time, rather than originating from one sudden traumatic event. Because of this, lower back pain in golf is rather complicated and may not come down to one specific cause. Here are some of the reasons you may suffer from lower back pain in golf:
- Age: When people get older, their spinal mobility, as well as their ability to absorb forces to the spinal column, decreases. This makes elderly golfers more susceptible to lower back pain injuries.
- Overswinging: In some cases, lower back pain in golf may be the result of hyperextension in your swing. It’s been reported that most lower back pain occurs in the latter half of the golf swing when the club is traveling into the follow-through.
- Previous Injuries: It should also be noted that previous injuries can have an impact on lower back pain in golf, too. If you’ve already had a back injury in the past, for example, this may leave you liable for another lower back injury in the future.
- Excessive golf rounds: If you’re playing a ton of golf, this may be contributing to your lower back pain. Sometimes all you need is a few days of rest and some ice to get better.
These are just some of the causes of lower back pain in golf. Everyone’s situation is different, so it’s important to get in contact with a professional to make sure you get an accurate assessment of what’s wrong.
Treating Lower Back Pain in Golf
Suffering from lower back pain in golf can be very frustrating. It can affect your game and even sideline you for weeks. Here are some ways you can try to treat lower back pain in golf.
Use Ice Packs and Hot Packs
One of the easiest things you can do to try and ease lower back pain from golf is to apply ice packs. This will help reduce inflammation and bring down the pain. Hot packs, on the other hand, will help loosen your muscles and may help ease some of that stiffness you’re feeling on the course. Ice packs are best used during the onset of pain, while hot packs can be used after a couple of days of rest.
Rest
Another simple way to alleviate lower back pain in golf is to rest. Sometimes, we’re just pushing ourselves too hard on the course. Swinging repetitively on the course does take a toll on the body, after all. Since we’re often so focused on the course, we often forget just how energy-consuming it really is. A few days off from the course could be just the solution to getting you back in top shape.
Consult Your Doctor
Although home remedies can be helpful for lower back pain from golf, you’ll want to consult a medical professional to get the best care possible. Doctors may prescribe you anti-inflammatories or refer you to a specialist that is specific to your situation.
How to Prevent Lower Back Pain in Golf
If you’ve just gotten over lower back pain in golf or are worried that it might affect you, there are some precautionary steps you can take to try to defend against it.
Warm Up Before Each Round
If you go straight into your round with cold muscles, you might not be ready for your full swing. Be sure to go through several warmups before your round. This could involve some common golf stretches like raising your club above your head or a hamstring stretch.
Alternatively, you could do some light exercises such as jumping jacks to warm up your muscles and get you ready for your round. Aside from helping defend against muscle strain, warming up for a golf round will also help you get active and prepare you for your full swing.
Stretch Often
You should try to stretch often — more than just before your golf round. Take time during and after to stretch your muscles and increase your flexibility. Especially for those who are getting older, stretching is very important to keep your range of mobility.
Improve Your Swing
Sometimes lower back pain in golf can be caused by a poor swing. You may be using the wrong mechanics and putting unnecessary strain on your muscles. Try to take some time to get your fundamentals down and consult a professional to see how you can improve. Taking golf lessons is one of the best ways to make sure you’re swinging the right way.
Use a Cart
If you’re carrying your golf bag during the entire round, this could be contributing to your lower back pain. Instead, opt for a golf cart or invest in a nice push cart to carry your clubs for you. Seek out tools like golf ball retrievers to avoid any strain on the back. This will take some weight off your shoulders, allow you to swing freely and prevent back sprain.
Ice After Your Round
After each round, grab a pack of ice and put it on your lower back. This will help your muscles recover and reduce pain and inflammation.
Get Enough Rest
Make sure to rest in between your rounds. Letting your body recover will ensure that you’re ready for your next swing and help prevent lower back pain in golf.
Should I Play Golf With Lower Back Pain?
If your back pain becomes gradually worse or if it’s interfering with your golf swing, then it’s probably time to consult a doctor. It’s important to pinpoint what exactly is wrong so that you can find a fix and play with confidence.
Lower Back Pain in Golf: The Bottom Line
Suffering from lower back pain in golf can be challenging. With the right knowledge, you can help treat and prevent back pain so that you can continue to have fun out on the course.