Saturday, May 22, 2010

Strength and Flexibility Key to Golf Swing and Strong Back


Every year at this time we start seeing an increase in golf-related injuries. A large percentage of these injuries are characterized by a complaint of back pain.


The golf swing, because of its essential repetitiveness and consistent strain, can be a major source of back pain for golfers. There are two major schools of swings. Look at footage of Ben Hogan, and you can see his legs powering through the swing to drive the ball in the “classic” golf swing. Contrast that with today’s professional golfers using the “modern” golf swing, such as Tiger Woods, and you will notice that the lower half of the body remains relatively still as they rotate the core to power through the swing. Although the modern swing may add extra yards to a shot, it may also increase the risk for back pain and other related injuries.

The design of the spine naturally allows for a wide variety of movement. But the sometimes unnatural twisting of the modern swing can irritate the discs that rest between the vertebrae. Repeated irritation of the discs can result in the disc leaking fluid into surrounding tissue or a slipped disc and possibly pinched nerves.

Regardless of the chosen swing, says there are several ways to prevent back pain caused by the golf swing. The best regimen combines strength training and flexibility, focusing on the core—the stomach, back, and hips.

Golfers obviously benefit from a well-rounded strength training program. The more developed the muscles, the more powerful the swing. Mention strength training to golfers, and they may think of lifting weights to develop arm and leg muscles. But it is also important to focus on strengthening the core. Building the muscles in the back, stomach, and hips can provide vital support to the spine and may inhibit back injuries. Isometric planks or the use of a stability ball are ways to strengthen the core.

Increasing flexibility is also advantageous for golfers. There are many ways to increase flexibility, including activities such as yoga and Pilates. A simple at-home exercise is to practice your golf swing daily, holding position at the top of the swing for 10 seconds and holding the follow through for 10 to 20 seconds. Whether you join an organized class or perform exercises at home, flexibility exercises can help increase the range of motion in the golf swing, add power to the swing, and at the same time, help prevent back injuries.

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