However it is likely that the weekend golfers develop low back pain as a result of poor technique, low general fitness level, and sporadic or infrequent play. With the professionals, lower back pain or sciatic conditions are likely to be developed through constant use of the low back.

Most amateur golfers will suffer lower back pain or back ache at some time due to playing. Often this may be a one off with a poor swing causing muscle strain leading to a painful back for a day or two. The danger is though that back pain becomes routine and may ultimately get so severe that the golfer simply gives up the game for good. Although there are many golfers who suffered back problems prior to playing golf, there is apparent evidence that golf is often a contributory factor to back pain or sciatic conditions, particularly to those players who may not pay sufficient attention to golf exercises, or carrying out a golf workout, and physically conditioning their bodies for the course.

Ref HORTON, J. F., D. M. LINDSAY, and B. R. MACINTOSH. Abdominal muscle activation of elite male golfers with chronic low back pain. Med. Sci. Sports Exerc., Vol. 33, No. 10, 2001, pp. 1647-1654.

So what causes back pain?

Back pain is a common (not just in golfers!), painful, and often debilitating condition. However it is fortunately not usually due to a serious underlying cause. It however important to seek medical advice and obtain a diagnosis of your condition.

 Low back pain, or Sciatica as it sometimes collectively known, is frequently related to the interaction of the intricate structures which form the back. This type of back pain is often referred to as mechanical or musculoskeletal back pain.(see below).

Structure of the back

• The spine is composed of 33 bones (vertebrae) which form a column to protect the spinal cord. Between each vertebrae are numerous joints which allow movement of the spine.

• From the spinal cord, nerves arise which carry signals from the brain and spinal cord to other parts of the body.

• Between each of the first 24 vertebrae there is a disc (intervertebral disc) which acts as a shock absorber to cushion the spine and allow it to bend.

• There are many muscles bordering the spine which facilitate movements of the spine and back.

• The spine is also composed of numerous ligaments and tendons which connect the vertebrae, discs and muscles together.

Musculoskeletal back pain

Lower Back pain can occur because of damage, tension or inflammation in any part of its complex structure. The lower part of the back, known as the lumbar region or lumbar spine, is a common site of back pain because it is under constant pressure from supporting all of the body weight lying above it and it is further prone to damage whilst lifting heavy objects or making twisting movements. This applies any physical activity, on or off the golf course

Research has indicated that this type of lumbar back pain may be partly due to genetics (i.e a tendency to develop back pain can be inherited from our parents) however it is commonly triggered or made worse by the following factors on or off the golf course:-

• Poor posture eg slouching
  • Initially this could cause stiffness in the facet joints of the lumbar region (These are the ‘flat’ plate like joints connecting the vertebrae.), with the surrounding muscles, overworking to stabilise this becoming irritated and immflamed therby causing pain. Over time you may also be causing your vertebrae to put uneven pressure on the discs in between possibly leading to a bulging disc or herniated disc, again causing long term back pain and discomfort.

• Lifting heavy objects
  • The same applies here. Putting unbalanced loads on the spine can lead to problems, either as an acute back pain (short term) maybe leading to chronic back (long term) conditions. We all know the rules around the workplace. “keep the back and hips straight, bend the knees” etc , but do we apply that common sense on the golf course? Use proper back mechanics when lifting your bag or consider investing in a decent trolley. Bend through your knees (squat) when retrieving your ball rather than though your lower back
• Standing for long periods
  • Again you’re causing downward pressure on the joints of the lower back, which can lead to back pain. It may be useful to do occasional stretches or back exercises, or try to move around if you can, or sit down at opportune moments

• Driving for long periods
  • What’s happening here is not dissimilar to posture related conditions as above. We tend to adopt a slouch behind the wheel and our spines are not in a natural ‘at rest ‘ position but instead are being subjected to constricted movement and contortion, again causing uneven pressures in the vertebral joints, leading to back pain after long periods of driving.

• Twisting or bending awkwardly
  • Your golf swing is such an unnatural and stressful movement, especially for those of you employed in sedentary occupations..

6 tips to ensure a healthy golf back

• Ensure your clubs are properly suited for you. are your clubs the right length for you? Are your club shafts too stiff or too flexible for you? Mismatched golf club sets can cause back pain. Make sure your equipment fits you. It’s no good playing with clubs made for a five foot five player if you are six foot six. Having to adopt and adjust your stance too much for mismatched equipment is going to place unnecessary stresses on your back and lead to back problems. Again if your clubs are too big then the same would apply

• Consult a sports physiotherapist or chiropractor knowledgeable about the game for physical assessment and conditioning program specifically for golf to improve your muscle balance and posture in order to adopt the correct stance required in order to achieve an effective and ergonomic golf club swing

• Seek advice from your club professional about basic techniques and how the body should move during the golf swing. Video analysis of your swing would be useful if possible.

• Reduce the chances of you injuring your back by practising golf specific technique of movement to build the optimum movements in your swing. The golf swing is such an unnatural and stressful movement, especially for those of us working in sedentary occupations. It’s calculated that eight times your body weight is forced through your spine as you make contact with the ball. So if you have poor technique combined with a weak lower back , there’s a higher risk of you causing a significant amount of back injury, or back pain

• Don’t forget to take on fluids around the course. This is vital especially in hot weather. Maintaining your body’s hydration will assist in minimising and aches or pains during and after the round
• Exercises should be an absolute must. As an absolute must. Carry out a golf-specific warm-up routine or golf workout prior to hitting balls or commencing a game. Stretching, or warm down exercises should be carried out after a round as a matter of routine., Get into the habit of taking a few practice swings using your opposite hand say every third or fourth tee, you’ll help to keep your muscles balanced and more fluid

Exercises for the golfer

Prior to a round of golf, the following exercises should be carried out to increase flexibility and blood flow. These are simple stretching exercises, not just to help the lower back, but the whole body. Do these as both a warm up prior to your game and as part of your warm down routine afterwards before playing the 19^th

It’s also worthwhile spending a few minutes on the driving range, putting and driving before the first tee.

1. Neck

• Neck Rotation
  Move your head all the way towards your left shoulder and hold. If need be push your chin with your fingers. Repeat this exercise moving your head to your right.
• Neck Flexing
  Lower your head so your chin rests on your chest. Hold for about five seconds
• Lateral Neck Stretch
  Lower your head gently towards your lef t so that your ear touches your left shoulder. Try not to move your shoulder though by shrugging. Hold for about five seconds then repeat with your right ear.

2. Shoulder and Chest

• Posterior Shoulder Stretch
  Position your left arm across your body towards your right shoulder whilst pushing your left elbow with your right hand so that your left hand is reaching down your right shoulder blade. Hold for a few seconds then repeat to stretch your right shoulder.
• Anterior Shoulder and Chest Stretch
  Hold a club using both hands behind your waist or legs ensuring that your arms are straight. Push out your chest while you raise the club up and away from your back. Hold for a few seconds.

 3. Forearm and Waist

Hold your left arm out in front of you while keeping your arm locked straight. With your right hand, bend (flex) your left wrist as far down as it will go and hold, whilst keeping your left elbow locked. Repeat this stretch except this time turn your left palm up and extend the left wrist as far it will go again using your right hand. Hold for a few seconds. Carry this out again but for your right wrist. This type of exercise frees up your wrists and reduces the risk of tennis or golfer’s elbow.

4. Lateral Back Extension

Hold a club above your head using both hands. Keep your pelvis stationary, bend your body to the left holding for a few seconds. Gently return to the upright position and repeat to your right.

5. Toe touches

Position your feet “at ease” apart. Gently bend forward from your waist and reach down to your toes. The ability to do this will vary between individuals so do not strain to touch your toes if it becomes too uncomfortable to touch your toes completely. Don’t do sudden movement. Do this slowly 4 or 5 times to stretch your lumbar region, then relax. If you are currently suffering with a bad back then its perhaps best just to find a seat and lean over to reach down to your toes instead.

6 Lumbar Rotation

The purpose of this exercise is to loosen the lower back, and should be carried out in the sitting position. Ensuring that your hips are facing forward, twist your upper body all the way to the left, moving your head as well as far as comfortable over your shoulder. Maintain this position for a few seconds. Again, carry this out using your right hand side, then relax.

7.Hamstring Stretches

Whilst standing raise your left leg onto a seat or bench. Lean forward from your waist, ensuring that your back remains straight. Again, carry this out on your right side.

8. Quads

Stand upright placing your feet together. Lift your left leg up behind you and hold your left ankle, pushing it upwards until your left heel is against your buttock. If need be rest your right arm against a wall to retain your balance. Try to keep your back straight and remain upright. Repeat this exercise for your right side.

9. calves (lunges)

Purpose of this exercise is to condition your calf muscles. Place your right foot about half a metre ahead of your left foot. Whilst keeping your left heel on the floor, lean forward slowly, flexing your right knee adopting a stance rather like a swordsman would (hence the term lunge). Repeat this on your right side

Golf can be enjoyed with less chance of low back pain through a good general fitness regime during the week, use of proper swing technique, and warm up exercises before each game. If you are suffering from back pain, then consult your GP or therapist to seek a diagnosis and an effective back pain treatment or back pain therapy program. You can enjoy pain free golf.

Lumbacurve natural back pain relief products article

How LumbaCurve can give natural back pain relief for golfers

Video on how LumbaCurve can provide natural back pain relief.
An explanation of how LumbaCurve provides relief for lower back pain and sciatic conditions
by Bernard Nolan B.B.Ac.C (UK), a leading practitioner in the ancient healing therapy of Shiatsu

If you suffer back pain from golf, the LumbaCurve back pain relief products are now available in directly through LumbaCurve International or several internet healthcare suppliers including Amazon

As always please consult your GP before using any back pain relief products