Golf is a sport popular among executives and office workers, but many people do not know that playing golf can easily give rise to symptoms of back pain. Statistics show that as many as 28% of golfers have the experience of back pain, particularly in the area of the lower back. If you are one of the golfers who play and then have back pain, this article will help put the problem right for you

Why does playing golf cause back pain?

Playing golf seems not to be heavy, but in truth it is an activity that uses severe and complex turning of the body. A single swing creates a twisting force on the spine of as much as 8 times the body weight, and in a round of 18 holes a golfer must swing about 120-140 times. The character of the movement, which requires bending the body and turning and twisting quickly, particularly in the period of the Downswing and the Follow-through, gives rise to a pressing force at the area of the lower back continuously

The 3 main causes that make playing golf give rise to back pain

In order to prevent and put right the problem right at the point, we must understand the cause first. The main problems found in most golfers have 3 important points:

Mistaken technique of the swing - bending the body too much, twisting the body in the wrong posture, or using force from the arms instead of turning the trunk. An incorrect Address Position posture will make the spine receive the force acting on it at a dangerous angle
Weak muscles of the core and the hip - which make the body have to depend on the muscles of the lower back too much, because the turning of the body in the swing should begin from the hip. If the hip does not work fully, the spine will have to work hard to compensate
The lack of preparation and flexibility - particularly the Hip Flexors and Hamstrings muscles, which are tight from sitting and working, will force the body to compensate with abnormal movement, which increases the risk of injury

The method of preventing the symptoms of back pain for golfers

Good prevention will help you be able to play golf enjoyably and safely, without having to be anxious about the matter of back pain

The correct warm-up before playing

A good warm-up must take 10-15 minutes. Begin with walking fast or running lightly, in order to increase the temperature of the body. After that turn the arms, turn the trunk, and move the various joints, followed by practising the swing slowly and then gradually increasing the strength in order. A sufficient warm-up will help prepare the muscles and the joints so that they are ready to receive the force acting from the swing

Building strength and flexibility

The Plank posture is the best exercise of the core for golfers. Begin from holding the posture for 30 seconds, then gradually increase to 1-2 minutes. Stretching the Hip Flexors muscles by kneeling on one side and pushing the hip forward, and stretching the Hamstrings by standing with the leg placed on something high and then leaning the body forward, should be done every day in order to maintain flexibility

The method of care when the symptoms of back pain arise

When there are symptoms of back pain from playing golf, correct care will help the recovery be faster and prevent the symptoms from becoming worse

Preliminary first aid

Stop playing immediately when there are symptoms of pain; do not force yourself to play on. Apply a cold compress at the area that hurts within the first 24-48 hours, for a period of 15-20 minutes each time, every 2-3 hours. Avoid massage or a hot compress in the first period, because it may make the inflammation greater

Postures of exercise in order to relieve the symptoms

After the period of inflammation has passed, doing light exercise will help release the tightness of the muscles. The postures recommended for golfers are:

The Knee to Chest posture - lie on the back and hug the knee towards the chest, stretching the muscles of the lower back
The Cat-Cow posture - go on all fours and then alternately curve and arch the back, increasing the flexibility of the spine
The Pelvic Tilts posture - lie on the back and tilt the pelvis up and down, releasing the tightness of the muscles of the back
Lying on the side hugging a pillow - reducing the pressing force on the lower back
The Gentle Spinal Twist posture - lie down and turn the trunk lightly, increasing the flexibility of the turning of the body

Treatment with rehabilitation medicine

If the symptoms do not improve with caring for oneself, a specialist physician should be consulted. Modern treatment that is effective has several forms:

Dry Needling (Western needling) - it is a technique of treatment that uses a small needle inserted into the tender point of the muscle, in order to release the tightness and stimulate the restoration according to nature. It helps relieve the symptoms of chronic muscle pain effectively

Focused Shockwave Therapy - uses high-energy shock waves sent directly to the area that has the problem, helping stimulate the circulation of the blood, hasten the restoration of the tissue, and reduce the inflammation. It suits the treatment of the symptoms of chronic pain and injury of the tendons

Peripheral Magnetic Stimulation (PMS) - uses electromagnetic waves to stimulate the nerves and the muscles at a deep level, helping reduce the symptoms of pain quickly and improve the working of the nervous system, without giving rise to symptoms of hurting during the treatment

High Power Laser Therapy - uses high-power laser light penetrating deep into the tissue to as much as 5-6 centimetres, helping reduce the inflammation, hasten the repair of the cells, and relieve the symptoms of pain right at the point. The patient will feel the improvement immediately after the treatment

Hydrodissection - it is a technique of injecting saline mixed with a local anaesthetic in order to separate fibrous tissue pressing on a nerve, helping relieve the symptoms of radiating pain arising from pressure on a nerve. It suits cases that have symptoms of pain radiating down the leg from playing golf

When a physician should be seen quickly

There are some warning signals that indicate that treatment from a physician should be received quickly, namely symptoms of pain radiating down the leg or numbness in the leg, symptoms of pain so severe that movement is not possible, symptoms that do not improve after resting for 2-3 days, or having a fever as well. These signals may indicate a problem more serious than ordinary muscle pain

In summary

Back pain from playing golf is a problem that can be treated if correct and continuous care is received. Understanding the cause, suitable preparation, a sufficient warm-up, and building strength for the muscles of the core will help you enjoy playing golf safely. At PYONG Rehabilitation Clinic, PYONG Rehabilitation Clinic, we have modern technology and a team of specialist physicians in the field of rehabilitation medicine, ready to help you put right the problem of back pain and restore your movement so that it comes back to normal. If there are symptoms of doubt, a physician should be consulted quickly for effective treatment and in order to prevent the symptoms from becoming worse

📞 Contacting to enquire or to reserve a place for an appointment: (+66) 88 589 0896