Golf is a sport with more and more fans. The problem of back injuries related to this sport has always been discussed. An example is the injuries that a great trainer of this sport as was Severing crossbow. Golf can cause injury to two regions of the back, lumbar and back.
Let’s go explaining the types and causes of injuries we can have in the back due to golf and how to avoid them:
1 – Muscular injuries are the most preventable injuries of this sport, in addition to the most frequent. In the process of perfecting our technique we will make abrupt gestures that require a lot of muscles of the back. In this sense, both the dorsal and lumbar regions can be affected. The dorsal region is the one that is going to perform much of the turning of the column during the blow. On the other hand the posterior musculature of the lumbar area has to hold us in the striking posture.
Muscle injuries are prevented as follows:
– We must maintain a good physical form. It is advisable to complement the golf with another sport like the gym training or the swimming that will give the sufficient strength to the back so as not to suffer injuries. If we are in bad shape and play with tired muscles, the injuries will come.
– Warming up and stretching before playing golf. It is something we all know and few actually do. It is necessary to take at least 15 minutes to warm up the musculature and to perform the minimum stretches. It is important to warm up by making gentle turns with a club and stretching the dorsal, lumbar and hamstring muscles (later we will add videos with specific exercises in the “exercise program” section). If we leave in a hurry, we arrive at the field and give the first drive as we arrive; we have all the ballots to suffer a muscle injury.
2 – Injuries to the lower back (L5-S1). This region is going to be the most prone to get injured in the practice of golf for several reasons:
– The position we adopt to hit the ball involves a previous trunk flexion. It should be accompanied with a proper knee flexion to balance and give greater mobility to the back. Even so we cannot completely avoid the effects of this posture. Being in anterior flexion puts more pressure on the L5-S1 disc and an increase in tension in the lumbar extensor musculature.
Two things are important to minimize tension in the striking posture. The obvious is good technique. For this it is advisable that a golf teacher watches us and help us to maintain a correct posture. The not so obvious is an adequate elasticity of the hamstrings and psoas mainly. If these muscles are not sufficiently flexible, the pelvis will not be free to accompany the movement and all the effort will be concentrated in the lower back.
– The rotation of the lumbar area during the beat is performed especially in the articulation of the last lumbar vertebra with the sacrum (L5-S1). Due to the particularities of the posture and the spin to hit the ball, this joint is going to be the most harmed.
– Playing golf involves walking and standing for a long time. This is one of the least considered and most important factors that affect the back of a golf player. To avoid injuries during ball striking, it is important that the lumbar muscles are not exhausted. Standing quietly, the lower back muscles get tired quickly. When we walk we get tired even if it takes longer. The back is not going to warn us that it is tired, when we realize it is because it bothers us the lower back and will mean that we have already passed.
This can be solved in several ways. It is a good idea to get into the habit of sitting 3 minutes after each hole. If there is no place to sit in the field where we play, we must bring a folding chair in the bag. If we are prone to low back pain it may be advisable to take an electric stroller. If the hole is very long or we have back problems or a bad physical shape, you have to sit more times. For this can be used when the other players hit the ball. It’s not about sitting too long; it’s about sitting for 1 to 3 minutes many times.
This also applies when we are practicing. Standing, as we have said, the lumbar muscles will tire even before walking. That’s why every 15 minutes that we are giving balls is advisable to sit a few minutes. To understand this entire little better you can go to the post in which I explain (see post).
Finally, regarding the bag of sticks, it is important to avoid carrying it on the back. There are many solutions being the simplest and cheapest a trolley with wheels that will also keep the bag standing so you do not have to bend down to pick up the bag after each blow.
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