fit&HEALTHY Reducing Lower Back Pain in Golfers

Michele DiCarlo, CPT, TPI Level 1 Certified Sports, Recreation & Fitness Director

As more golfers stop in to use the Fitness Center, the #1 complaint I hear is regarding lower back pain after a day on the course. The rotation, speed and repetition of the golf swing affect the lower back and can cause injury. I previously noted the importance of core strength and stretching, but I want to address a few of the main causes of lower back pain so you can continue playing your best golf!

1. Lack of Hip Internal Rotation – if you lack internal rotation in either hip, then you may be compensating by rotating through the lower back.

2. Lack of Thoracic Rotation – If you are limited in flexibility in your thoracic spine, which is the uppermiddle part of your back, then you may be putting pressure on your lower back during your golf swing. You may tend to arch your back or rotate the lumbar spine too much and this may cause damage.

3. Lack of Core Stability – If you lack stability in your core, this can cause injury when force is applied.

4. Swing Mechanics – There are a few things to look for with swing mechanics that can be causing your back pain on either side. Reverse spine angle is one of them. For example, a right-handed golfer will rotate and lean the torso towards the left-excessive lateral upper body bend putting pressure on the lower back. Ask Brent or Chris how to fix your swing mechanics! They can address specific areas of improvement.

5. Lifestyle factors – Obesity, gender, age, and overall genetics also play a role. Losing weight through the mid-section will help.

So, what can you do? I challenge you to try the Core & More or Functional Strength class. These classes are not just for the ladies. You will see progress after only a few weeks. Don’t think the classes are for you? See Mia or Romeo for a few personal training sessions to strengthen weaker areas. Start working towards your goals now. Go back to the basics, stretch and get moving!