Guidelines for a Healthy Low Back
by Deborah L.
Your back needs to be in top form to
withstand the forces placed on it during the golf swing. Follow these guidelines to
protect your back and keep you in the game.
Maintain proper alignment of the body
Poor posture throws the back out of
alignment and can strain muscles and connective tissue. Proper posture consists of a
slight bending of the knees, using the abdominal muscles to point the tailbone toward the
floor, slightly squeezing your shoulder blades together to keep your shoulders back, and
lifting your head up so it's balanced on your neck. Think of a string attached to your
head which is being pulled upward. This allows the natural, gentle curves of the spine to
be maintained--not too flexed or too arched.
Maintain proper body weight
Excess weight in the midsection puts extra force on the back which
can strain muscles and connective tissue. Try to remember four words, Eat less,
Maintain a strong and flexible back by following trunk stretching and strengthening
exercises, like those found in The Sports FitKit for
Your back is sensitive to the muscle tension created during a
stress-filled day. Learn to manage your stress and take time for relaxing activities.
Perform good body mechanics
bend your knees
contract your abdominal muscles
your back upright
the bag close to your body
with your legs
twist your torso
Warm up before playing golf. A proper warm-up consists of exercises to increase
blood circulation in the golfing muscles, plus stretches for these muscles. Pre-game
stretching reduces the chance of injury and improves performance (pre-stretched muscles
can exert more force than non-stretched muscles). What pre-game stretching won't do is
increase body temperature. Since cold muscles and tendons are more prone to injury than
properly warmed-up ones, stretching should follow 5 minutes of light exercise. For
related information, read the article Warm-Up Before Teeing Off.
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