Hello again, Dr. Renne here to talk about a very important subject: golf! I love golf, and not just because it’s a lot of fun to play. As a medical provider what I like about it is that it encourages people to get outside and walk! And regular distance walking is very beneficial to the body, especially compared to sitting indoors in front of a desk or a TV all day.
However, if you suffer from lower back pain, playing golf can stop being a joy and become a chore instead. If you are at risk for back pain, whether due to injury, a chronic pain condition, or age, I strongly encourage you to take some simple, preventative measures to keep lower back pain from ruining your game:
- Warm up and limber up: Going straight to the tee at 7 AM and whacking away with your driver is a recipe for a pulled muscle. Loosen up your back first by rotating your torso in each direction, hugging each knee to your chest in turn, and trying to touch your toes. Take a few gentle practice swings as well before you really hit the gas.
- Practice good technique: A golf swing involves applying a great deal of torque (force) and torsion (twisting) to your lower back. If this isn’t performed properly, it can result in a great deal of stress and lead to injuries and even degenerative disc conditions. Work on a smooth, fluid swing which distributes the load evenly across your spine. This will prevent wear and tear on your back, and as a bonus, it might even improve your score!
- Watch out for the golf bag: Bending over to pick up a heavy golf bag can put a lot of stress on the lower back. Some golf bags can stand upright on their own, which makes them easier to pick up, so you may find that this is a worthwhile investment. When carrying your golf bag I recommend using dual straps that distribute the weight evenly over your back instead of just carrying it over one shoulder.
- Exercise regularly: Is your weekly golf game the only exercise you’re getting? Take up a low-impact aerobic exercise, such as walking or stationary biking, and do this three times weekly for 30-40 minutes. This conditioning will help keep your body loose and functional during your golf games.
If you are already experiencing low back pain, there are steps you can take to get yourself back in the game. Stretching and flexibility become even more critical, since people suffering from chronic low back pain tend to lose mobility. Make sure you are stretching not just before your game, but on a daily basis. If you would like to work out a routine of helpful stretches and exercises, come in and our helpful staff will show you how!
I also strongly encourage you to get involved in a regular, low-impact exercise routine. In fact, I discussed several such options in my last blog post, including: walking, stationary biking, step machines, elliptical trainers, and water therapy. Again, the key is to perform such an exercise several times a week and for a long enough period to elevate your heart rate. Regular aerobic exercise will make you feel better and allow healing to begin within injured joints, muscles, and discs.
For some of us, once we reach a certain age we may develop conditions such as spinal stenosis or degenerative spondylolisthesis. If this happens to you, you need to take extra care on the links. Consider using a golf cart to get around and modifying your golf swing for a lower-impact stroke. I also highly recommend low-impact water therapy as an exercise in this case.
From your chiropractor’s perspective, golf is a game with a lot of health benefits, as long as you take care of your body - especially your lower back! With care, you should be able to enjoy the back nine for many years to come.
Yours in health,
Dr. Christopher B. Renne
Chiropractic Physician
4111 Atlantic Boulevard
Jacksonville, Fl. 32207
No comments:
Post a Comment