No More Back Pain
No More Back Pain!
By Jonathan Seymour and Lance Owens
TPI Certified Physical Therapist at SSI in Greer
Does your lower back hurt or get sore when you are playing golf? Lower back pain is the most frequently injured body part in amateur golfers. The primary reason for lower back is either decreased flexibility or decreased stabilization (lack of strength). Flexibility in the lower back and hips is necessary to make a proper hip turn through the ball and prevent hitting a slice. Stabilization or strength of the lower back is necessary to prevent overuse injuries, inflammation or muscle injuries.
If you have lower back pain now is the time to address those issues before the golf season gets into full gear. Implementing a few stretching and strengthening exercises to target your lower back and hips will help decrease the likelihood of lower back pain and allow you to play pain free. Try using the exercises below 2 times a day for 15-30 reps to improve flexibility and stability in your lower back.
- Lower Trunk Rotation- With your knees bent and arms to the side; let your knees fall to the right and left as you keep your shoulders flat on the floor. Let your knees stay to each side for 5 seconds and rotate to each side 20-30 times.
- Bridge- With you knees bent, tighten your belly and lift your hips off of the floor as high as comfortable, then return your hips to the floor. Keep your hips up in the air for 2 seconds and try 20-30 reps.
- Prone Press Up- Lie on your belly with your arms bent and hands at your shoulder. Press your chest up off the floor using your arms and keeping your back muscles relaxed. Press up for 5-10 seconds and try 5-10 reps.
- 4) Alternating Upper Extremity/Lower Extremity- Start on your hands and knees with your weight equally distributed over your hands and knees. Tighten your belly and lift your Right arm and Left leg off of the floor. Hold this position for 3-5 seconds and then alternate to lifting your Left arm and Right leg off of the floor and hold for 3-5 seconds. Repeat on each side 10 times.
For more help with back or neck pain or to improve your golf game by improving your body, call the Golf Body and TPI professional at SSI Physical Therapy at 864-801-8706.