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Question

11 Jul 2005

Lower back pains
Why is it always after a session on the driving range my lower back is always sore. I do stretch but still have this problem. Is there maybe a exercise i can do at the gym to help?
Answer 366 views
Expert
Golf coach

01 Jan 0001

Alex

Just a few tips I found for you about how to lessen your back pain from golf :

> Walk the course when possible; a golf bag which you can wear backpack style distributes the weight far better than one which you sling over your shoulder. (Bouncing around in a golf cart can make back pain a lot worse. Riding also allows your body to cool down and tighten up between holes.)
> Take extra time to stretch and warm up before you begin to play.
> Take practice swings throughout the round to keep your muscles warm and limber.
> Limit your time on the driving range - some of the most common injuries are caused by overuse of muscles.
> Talk to your golf pro. He/she can show you how to make some mechanical adjustments to your swing that will put less stress on your back.
> If your back hurts, take a few days off from the course . . . but try to maintain some level of physical activity.
> Check with your doctor, of course, but these days most health care professionals who deal with back pain do not recommend long term bedrest.
> Always bend your knees to tee your ball, replace divots, fix ball marks and lift a heavy golf bag because bending incorrectly dozens of times adds up.
> Strength, flexibility and endurance are the three most important things to keep in mind, especially if you are a chronic back pain sufferer.

A few tips on exercises to do to help you strengthen your back :

Wall slides to strengthen back, hip, and leg muscles > Stand with your back against a wall and feet shoulder-width apart. Slide down into a crouch with knees bent to about 90 degrees. Count to five and slide back up the wall. Repeat 5 times.

Leg raises to strengthen back and hip muscles > Lie on your stomach. Tighten the muscles in one leg and raise it from the floor. Hold your leg up for a count of 10 and return it to the floor. Do the same with the other leg. Repeat five times with each leg.

Leg raises to strengthen stomach and hip muscles > Lie on your back with your arms at your sides. Lift one leg off the floor. Hold your leg up for a count of 10 and return it to the floor. Do the same with the other leg. Repeat five times with each leg. If that is too difficult, keep one knee bent and the foot flat on the ground while raising the leg.

Partial sit-up to strengthen stomach muscles > Lie on your back with knees bent and feet flat on floor. Slowly raise your head and shoulders off the floor and reach with both hands toward your knees. Count to 10. Repeat five times.

Hope this helps
Golf Coach
The information provided does not constitute a diagnosis of your condition. You should consult a medical practitioner or other appropriate health care professional for a physical examination, diagnosis and formal advice. Health24 and the expert accept no responsibility or liability for any damage or personal harm you may suffer resulting from making use of this content.
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