Editor's Note: In 'From the Van', experts from the HealthSouth Sports Medicine Van answer your questions about fitness and golf. For more golf and fitness information, visit www.healthygolf.org.
"Could poor posture be causing my low back pain and is there anything I can do to improve it?"
Troy Husbey, P.T., with the HealthSouth Sports Medicine Van on the PGA TOUR, responds:
As far as swing mechanics are concerned, poor posture is without a doubt one of the major contributors to a golfer's low back pain. Common characteristics of poor posture include: Bending to the ball from the waist rather than the hips; rounding or hunching over the shoulders to get the arms in front of the body; and drooping the head forward and tucking the chin in order to look down at the ball.
But this alone doesn't necessarily trigger low back pain. Often it's the one-two punch of poor posture and lumbar spine stress. Think of your spine as a tower of building blocks stacked one on top of the other. The tower is most stable when the blocks are in direct alignment with each other. If the blocks are moved out of alignment, the tower becomes unstable.
The same principle applies to the spine. When you're standing erect, the spine is in its most functional, yet stable position. But as the body moves out of this position -- like bending over a golf ball -- stability and efficiency is lost.
Add to this other types of force, such as lateral bending and compression -- both of which occur during a typical downswing and follow-through -- and you have all the makings for lumbar spine stress.
The best way to relieve this stress, and thus prevent lower back pain and injuries, is to condition your lumbar spine and improve and strengthen your golf swing posture. The following exercises are designed around three key areas: address position, spinal rotation, and pelvic tilts. Hold each position for 5-10 seconds and perform them three to four times a week. The only equipment you need is a golf club.
1. Address Position
Place a golf club behind your back with the grip touching the head and the club head touching the buttocks. Slowly bend forward at the hips with the club maintaining contact. Be sure your weight is balanced between the feet. Use a mirror for assistance, if needed.
2. Spinal Rotation
Assume a good golf address position then thread the club between your elbows and low back. Slowly turn to the back swing side and then reverse direction to the follow-through. Again, use a mirror for assistance.
3. Pelvic Tilts
Lie on your back with your knees bent. Slowly roll your pelvis backward by tightening the abdominals and pressing the low back to the floor. Reverse by rolling the pelvis forward and raising your back up off the floor.
Have a question about golf and fitness? E-mail our experts at info@healthsouthgolf.com or visit www.healthsouthgolf.com.
