Golf and Back Pain

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It doesn't take a doctor or golf professional to see that the golf swing could have a negative affect on the body. With being bent over and rotating quickly over feet that are fixed on the ground, combined with the repetitive nature of the game, many joints are suseptible to injuries. However many golfers play their entire lives pain free while others play in constant pain from early on. I am one of those with early on back pain and it has unfortunately stayed with me my entire career. I don't have a magic solution to back pain but I'll share what I've learned so perhaps it's not so bad on someone else.

How it started:

I had only been playing one year when I felt my first "lightning bolt" go through my lower back. I instantly dropped to the ground as I had never felt such pain, but being 16 years old I quickly stood up, felt I was fine and never thought about it again until it came back years later. By my early 20s back pain was part of playing golf with an occasional visit to the chiropractor and some quick stretches to keep me going. By age 26 it was now severe and I realized my competitive golf days were probably over. I saw a surgeon then who simply recommended to stop playing and go to physical therapy. In a nutshell I listened and little by little my golf game deteriorated to a point where I was barely playing at all. I tried to get my game back over the years and still continue to try, but I'm at the mercy of my body. Despite everything I've tried it's still takes a toll on my life, but I continue to try and continue to play the game I love. Hopefully some of my experiences and ideas of how to cope with back pain and playing golf can help you.

Myths about back pain and golf:

Unfortunately much of the information out there about playing without back pain comes from people who don't have it. You hear things, tips, techniques about swinging the club that will protect against back pain, but for those of us who live with back pain that's simply not the case. As long as you swing a club slightly bent over from one side while rotating under load, you put extra pressure on your spine which for some will ultimately cause pain. Are there things you can do in your swing to minimize stress, yes, as well as things you can do before you play to help limit stress on the spine. This means whether you have pain or not, you should be doing things to prevent it.

Before swinging:

"An ounce of prevention is worth a pound of cure" you bet it is! Pain is one of those out of site, out of mind things but if you play golf long enough, you should prepare yourself just incase. Back in the 90s, excersice and golf wasn't yet a thing like it is today. When I first felt pain, no one told me to make my body better and check my technique. But now that's different with all the information out there and the trend of physical fitness and golf. 

First is making sure you have as much flexibility as you can. This helps limit strain on joints because they  can move under less load. A daily stretch routine and a pre golf warm-up can go a long way into keeping you healthy. 

Second is strength training to protect yourself. A strong core, lower back, glutes are essential to protecting your spine while playing. Looking up simple excersices you can do at home or at the gym can greatly improve your chances of playing without back pain.

Third is technique of your swing. Now as I said, any golf swing loads the spine, but there are measures you can take to limit the amount of load on your spine. Working with a pro or therapist to find areas in the swing that overload the spine and limiting them as well as swinging in the opposite direction to work muscle groups evenly can be a big help. Correct posture to work with you, learning how to take the load with your legs instead of your back, building a more upright swing are all ways to limit stress on the spine. And if you need an example as to what the body does to prevent and cope with pain and golf, just look at tour pros on the champions tour and when they were younger. Many of them start to have shorter swings with slightly more upright postures then when they were younger. They tend to have less head drop and back extension  in their follow through. Learning to do things like this early on can also help keep you healthy.

You have back pain but still want to play:

Playing through the pain is sometimes just part of it. Loving the game makes it hard to stop even if it hurts. Addressing all the things above will help but what else can you do? 

The addition of a back brace is definitely one. In my worst times, I found a supportive brace that I was able to wear under my shirt definitely helped. It allowed me to swing with some added stability around my spine. 

Not carrying your clubs and instead using a pull cart is definitely a help. Many use a golf cart to drive around although personally I find walking better for me than the constant sitting and standing. 

Sports creams or heat pads at the start of a round can definitely help keep your back happy. Squatting down to tee the ball up or pick it up from the hole. Using a ball grabber or a wedge to get it out of the hole also helps.

A TENS unit is also something I have worn while playing. It sends pulsating currents to a pad that sticks to your back. I found it helpful especially waiting between shots. 

And when I'm really in rough shape, a couple over the counter back pain pills can definitely take the edge off by helping with inflammation. I always keep a bottle in the bag and take them when nothing else helps.

It's a wonderful game and for most of us, even pain won't stop us from playing. Taking care of yourself and keeping pain levels as low as possible will definitely keep you swinging longer. And remember, a round of golf for most will take less full swings than a large bucket of balls on the driving range!