If you follow my page on Instagram and Youtube, I have been going over postural tips for golfers. But for those who want more details over the statistics of low back pain I am going to lay it all out on here today.
The Single Largest factor every golfer can reduce to improve their lower back stiffness and pain
Amount of sedentary sitting
Most golfers sit somewhere between 60-100 hours a week. Sitting while driving, at the office, eating, watching tv, church, reading... It is easy to add up seat time. Then, you expect to go play golf without your back being stiff and trained to be in an activity that demands activating muscles that have been passive all day after day.
Prevalent factors for lower back pain
#1 Previous surgery or injury
While this may seem obvious, History of your body and injuries gives us valuable information on what traumas your body has gone through. In health, perspective history frequently repeats itself. The body may not have healed properly so it is almost like a ticking time bomb if your back is going to give out again. There are many golfers I have treated and played with that commonly say " I could feel my back was ready to give out" or "This happens a couple times a year and will calm down after a few weeks."
Ignoring the fact that an injury has kept you sidelined before and not taking proper steps the first time will only build up any residual and often times the "Flare-up" comes back with a vengeance the second time it strikes...Now you cant play for a month or worse several months.
#2 Skinny and Tall males that have excessive side bend (Heavily one sided movement)
If there is a body stature that is prone to injuries it is one that looks like Justin Thomas or Will Zalatoris. Specifically males with Body Mass Index of 25.7 or lower.
Why that demographic of golfers?
These golfers often use long lever swings and create high speeds through explosive and high mobility movements. The more torque, side bend, and rotation these golfers use is truly not super friendly to the body. It creates compression of the lower lumbar spine and can cause disc defects/herniations/bulges that constantly stress when constantly loaded.
#3 Poor Hip mobility
When the hip is unable to twist/rotate the lower back is forced to compensate through rotation. Your lower back does not like twisting and that is why is important for golfers to use the torso and hips to initiate and maintain rotary forces throughout the golf swing.
Take the left hip (Lead hip) of a right handed golfer for example. When starting the down swing the lead hip (and correlating muscles) in correct sequence are required to go from external to internal rotation in a split second. If your hip is unable to do its job the back will instead do the twisting while its true function is to maintain a strong posture through the core to create separation of the pelvis and torso.
***Simple exercises and routines to prevent low back pain
Side plank strength needs to be symmetrical (60 seconds per side)
20 minutes of stretching and mobility exercise daily (Master your routine)
Strength Training three times a week to maintain bodies demand.
Playing sports other than golf (Your golf game will appreciate it).
Unsure of where you need to start? Follow the link below to our golf performance and fitness quiz to start your journey to becoming stronger and more mobile for your golf game