One of the most common aches and pains among golfers is usually in the lower back or lumbosacral area.
And if we analyze not only the golf swing, but the hours of practice that this sport requires and much more at the professional level, we can see that the spine is exposed to excessive rotational movements. This overuse is what can lead to the appearance of discomfort or injury if preventive and corrective work is not carried out simultaneously.
Another factor is that although our spine as a whole is designed to generate rotational movements, the lumbar spine can perform flexion, extension and lateral tilt movements, but is limited in rotation. Therefore, the repetitive rotational gesture of the swing, added to the “extreme” range of motion demanded by the long stroke swing, will undoubtedly have repercussions on the health of the spine. Hence the importance of performing in parallel and systematically a personalized physical preparation that helps us to compensate these imbalances and prevent complications.
In golfers with low back pain it is crucial to work specifically on strengthening the lumboabdominal area (Core), to ensure correct activation of the transversus abdominis and to perform above all anti-rotational Core exercises with breathing (bracing) and avoid rotation or flexion plus rotation exercises. It is also important in these cases to mobilize the thoracic spine, hips, ensure adequate mobility in these areas and an efficient activation (and timing of activation) of the buttocks. This is the key combo to combat back pain.
On the other hand, if we have to differentiate between amateur and professional players, in the case of the former, these discomforts are associated more with poor or inefficient technique and in the case of the latter with overuse or overexertion.
In either case, adequate physical preparation is essential.
Here are some exercises to strengthen the middle zone (Core). These are exercises where “rotation is avoided”, because although the golf swing is a rotational gesture, as I said before, in golfers who have low back pain at the time of training in the gym, rotation should be avoided.
Finally, remember that these are only examples, since they must be selected according to the characteristics of each golfer.
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1 Exercise: “Modified Dead Bug”: Face up, one leg in flexion resting on the floor and the other raised to 90 degrees, one arm raised towards the ceiling and the other resting the hand on the thigh of the leg that is in the air. From this position, inhale through the nose (thoracic/diaphragmatic breathing) and when exhaling activate Core (bracing), while pressing with the hand on the thigh and flexing the arm backwards. Repeat and change sides.
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2 “Superman / Superwoman”: In quadruped position and with the spine in neutral position, inhale, then raise arm and opposite leg (heel out) simultaneously while exhaling through the mouth activating the Core (bracing).
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3 Exercise: “Weight transfer”: Standing in Monopodal support, pass a kettlebell from one side to the other, with the aim of keeping the whole body as stable as possible and without touching the ground with the other foot.
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