While golf might appear static at first glance, it actually puts a heavy load on the lower back. The stress on the spine can be as much as eight times the player’s body weight, making back injuries fairly common.
Taking nearly 200 full swings at the driving range can strain your back significantly. Shifting power predominantly to one side often leads to an unbalanced posture, and repeating this posture over time can misalign the spine, increasing tension on surrounding muscles, ligaments, and discs.
The muscle soreness, commonly described as a “cramp,” usually subsides within 24 hours. However, if the pain persists beyond that, it could signal deeper issues involving joints, muscles, or ligaments.
In such situations, seeking medical care is essential. Since the pain results from nerve compression, it won’t go away on its own.
That’s why warming up before golf practice is so important. Gently mimicking swing motions helps release tension in the lower back. While practicing aggressively may seem time-efficient, it raises the risk of injury. Make sure to take breaks and maintain a relaxed pace to stay injury-free.
Preventing back injuries starts with maintaining proper posture and incorporating the right exercises into your routine. Strengthening core muscles, in particular, plays a crucial role in supporting back health. Exercises like planks, side planks, and bridges are especially effective for building core strength.
The plank is a key exercise for targeting the core, helping to develop muscle strength around the hips and abdomen. To perform a plank, lie face down and bend your elbows to a 90-degree angle, placing your weight on your forearms. Lift your torso and legs off the ground, keeping your back straight. Be sure to pull your toes toward your shins to engage your core fully.
To perform the side plank, begin by placing your elbow on the ground and lying on your side. Pull your toes toward your shins and, using the arm on the ground, push your upper body and hips upward. Make sure to lift your pelvis high enough to avoid twisting your back, maintaining a straight line from your head to your toes. You can either extend the opposite arm toward the ceiling or rest it on your hip. This exercise is particularly effective for strengthening the lower back and pelvis.
For the bridge exercise, lie on your back with your palms flat on the floor. Bend your knees and press your feet into the ground while using your shoulders for support as you lift your hips. Raise your hips until your body forms a straight line from your knees to your chest. Practicing this exercise regularly helps build strength in both the back and thighs.
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