Back pain/Back stiffness during a round?

[PrimalGolfer]

Hey guys and gals,

I'm looking into researching whether or not back pain or stiffness is common for us players while we're golfing, and if there are certain stretches/exercises that could relieve it mid-round. I'm still in my 20's, but I've been bothered by the stiff back creeping up on me during the final few holes; regardless if I was in a cart or not, or if I had been adjusted by a Chiropractor recently.

I'm wondering if anyone else has similar experiences to mine? If you do and wouldn't mind replying if you share this pain, if you walk or drive a cart normally, and a fair, sorta, kinda, close guesstimation of your age. You would really be helping me out. 

Thanks everyone!

MC  

[vangator]

I used to have a stiff back.  Actually I strained a muscle in my back.  Took a couple of years to go away.  I do regular workouts concentrating on my back.  And I take 4 Advil before the round. :)  No problems at 58.

[WUTiger]

I will be 65 in a few weeks. The last few years I have had hip and ankle trouble, and this summer I had physical therapy for floaters on the knee.

I have had lower back pain occasionally during the years. The main prevention is to exercise and to stay flexible. Flexibility is a relative state of being: If you exercise regularly, you can get loose by doing dynamic stretches before you play. It's tough to get loose if you only exercise before a round of golf. Then, at end of round, it's a good idea to do some stretches while your muscles are warm - helps prevent stiffness afterward.

Many people these days sit a lot in their jobs, so they have fairly strong thigh muscles from getting up and down, but poor flexibility in the hamstrings and not the strongest lower back.

Two sources of back pain are strained muscles and irritated spinal nerves.

Also, it might help  to stretch the hamstrings and instep a little after nine holes just so you don't get tight the last few holes.

Finally, stay hydrated. Drink water the night before, and a glass before you go to the course. Also, try some sports drink on the back nine so you don't wash out your electrolytes.

Overall: get flexible, and stay hydrated.

[mvmac]

Hey guys and gals,

I'm looking into researching whether or not back pain or stiffness is common for us players while we're golfing, and if there are certain stretches/exercises that could relieve it mid-round. I'm still in my 20's, but I've been bothered by the stiff back creeping up on me during the final few holes; regardless if I was in a cart or not, or if I had been adjusted by a Chiropractor recently.

I'm wondering if anyone else has similar experiences to mine? If you do and wouldn't mind replying if you share this pain, if you walk or drive a cart normally, and a fair, sorta, kinda, close guesstimation of your age. You would really be helping me out. 

Thanks everyone!

MC  

I'd make sure you're not arching your lower back, that can certainly cause lower back pain.

Good Golf Posture (How to Address the Golf Ball)

These exercises might also help along with stretching your hamstrings and hip flexors.

[vangator]

Another key to avoiding back problems is working your abs.

[Infamous 273]

Deadlifts are the most beneficial exercise as it relates to functional strength - as long as they're done with proper form. They also help to improve your posture. I've incorporated them into my back routine this year, and the difference is remarkable. No more pains/strains/tiredness in my lumbar region. 

[vangator]

Deadlifts are the most beneficial exercise as it relates to functional strength - as long as they're done with proper form. They also help to improve your posture. I've incorporated them into my back routine this year, and the difference is remarkable. No more pains/strains/tiredness in my lumbar region. 

Me too.

[PrimalGolfer]

This all fantastic information y'all, thanks! My back pain is actually what lead me to study the human body, biomechanics, and pursue my Certified Strength and Conditioning Specialist qualification that's coming up this Spring. I'm actually looking into creating something to help people who have had a similar pain to mine, but if I'm the only weirdo who has had that back pain, then it wouldn't make sense to do that :) 

[mvmac]

Deadlifts are the most beneficial exercise as it relates to functional strength - as long as they're done with proper form. They also help to improve your posture. I've incorporated them into my back routine this year, and the difference is remarkable. No more pains/strains/tiredness in my lumbar region. 

Yes, this has also been my experience.

[saevel25]

Yes, this has also been my experience.

Just don't go overboard on them. Build up first. In some cases I think upping your abdominal strength first is a good idea. I hate to see someone go try 100+ lb deadlifts on the first go. Don't want anyone to end up like this. 

https://www.youtube.com/watch?v=71vZU13uow0

 

[vangator]

I'm more into higher reps than heavier weights.  My elbow problems are from doing 50lbs flys.  Can't stress enough to use proper form always.  Those little muscles and tendons in your arms and shoulders can get hurt pretty easy.

[PrimalGolfer]

I'm more into higher reps than heavier weights.  My elbow problems are from doing 50lbs flys.  Can't stress enough to use proper form always.  Those little muscles and tendons in your arms and shoulders can get hurt pretty easy.

Hey Vangator, what was the reason behind your doing 50lb flys? Was it a youthful mistake or were just trying to go as heavy as possible? 

[cooke119]

Having had three back surgeries I know something about back pain when playing golf. I take Advil too about one hour before a round. I also do not try to swing out of my shoes! A smooth swing, in tempo, goes a long way to relieving stress on the lower back. And as the old saying goes, I let the club do the work, not me. No I do not hit the ball that far anymore, drives about 220, 3W about 200 and so on down the line, but I am straight and at (not on usually) the green in two on a par 4, 3 on a par 5. Now if I could just get my chipping down!!!

[vangator]

Hey Vangator, what was the reason behind your doing 50lb flys? Was it a youthful mistake or were just trying to go as heavy as possible? 

The flys were to pre-fatigue my pecs so the bench press would be more effective.  That is a strategy Arnold prefers to do.  Normally a persons arms would give out before the pecs really get hit.  Flys do really kill the arms.