Many avid golfers contort their bodies into oddly twisted
postures, generating a great deal of torque. Couple
this motion with a bent-over stance, repeat 120 times
over three or four hours, add the fatigue that comes
with several miles of walking, and you’ve got a good
workout—and a recipe for potential lower-back trouble.
As America’s love affair with the game continues to
grow, the American Chiropractic Association (ACA) has
advice on how to take a proactive approach that will
prepare your body for many years of pain-free play.
Most golfers go until they get hurt, then look for help
Back pain is a warning sign that there is an underlying problem responsible for a symptom that will likely get worse. Doctors of Chiropractic look for the cause of the symptom and help reduce the likelihood of future injury.
If you take the chiropractic approach, you’re in good
company. According to the ACA, many golfers say that lifting weights and visiting their chiropractor regularly
have made them better golfers.
Here are some simple measures to help you avoid
back pain or injury and improve your game:
- Purchase equipment that fits. Don’t try to adapt
your swing to the wrong clubs: A six-footer
playing with irons designed for someone five
inches shorter is begging for back trouble.
- For the women in golf: If you have “inherited”
your husband’s or significant other’s golf clubs,
they might be difficult for you to use. Not only
are the clubs often too long, but the shaft is
often not flexible enough for a woman’s grip.
WOMEN typically play better with clubs that are
composed of lighter, more flexible material,
such as graphite.
- For the MEN in golf: It is a good idea to spend
some extra time performing quality stretches—
before and after your game—to increase your
trunk flexibility. While men are traditionally
stronger than women, they usually aren’t as
flexible. Men need to improve their flexibility to
maintain a more even and consistent swing
plane and thus improve the likelihood of more
consistent performance.
- For SENIOR golfers: If you show some signs of
arthritis in the hands, consider a larger, more
specialized grip for added safety and performance.
- For ALL GOLFERS: For some, scores may not be as
important as enjoying the social benefits of the
game. Having clubs that are comfortable will
increase the chances of playing for a long time
without significant physical limitations.
- Take lessons. Learning proper swing technique
is critical. At the end of the swing, you want to
be standing up straight; the back should not be
twisted.
- Wear orthotics. These custom-made shoe
inserts support the arch, absorb shock, and
increase coordination. Studies show orthotics can improve the entire body’s balance, stability and coordination, which translates into a smoother swing and reduced fatigue. While the
upper part of a shoe may score style points,
what the foot rests on affects your game.
- Avoid metal spikes. They tear up greens and
can increase stress on the back. Soft shoes or
soft spikes allow for greater motion.
- Warm up before each round. Stretching before
and after 18 holes is the best way to reduce
post-game stiffness and soreness. Take a brisk walk to get blood flowing to the muscles; then do a set of stretches. To set up a stretching and/or exercise routine, see a doctor of chiropractic or golf pro who can evaluate
your areas of tension and flexibility.
- Pull, don’t carry, your golf bag. Carrying a
heavy bag for 18 holes can cause the spine to
shrink, leading to disk problems and nerve irritation.
If you prefer to ride in a cart, alternate
riding and walking every other hole— bouncing
around in a cart can also be hard on the spine.
- Keep your entire body involved. Every third
hole, take a few practice swings with the opposite
hand to keep your muscles balanced and
even out stress on the back.
- Drink lots of water. Dehydration causes early adjusting your swing, thus increasing the risk of injury.
- Take the “drop.” One bad swing—striking a root
or a rock with your club—can damage a wrist.
If unsure whether you can get a clean swing,
take the drop.
Chiropractic Care Can Help
Doctors of chiropractic are trained and licensed to
treat the entire neuromusculoskeletal system. Some
doctors of chiropractic have specialized training in
sports medicine and can provide advice for golfers to
help them decrease the stresses and strains placed on
their bodies. Doctors of chiropractic can address other
health concerns, such as shoulder, knee, arm and wrist
pain that could affect your game.
Dr. Robert J. Ault is a chiropractic physician and owner of Ault Chiropractic of Hudson, located on Route 303 in Hudson, Ohio. Dr. Ault's practice specializes in the conservative correction of neuro-musculoskeletal health conditions, sports medicine, and family wellness. Dr. Ault has also completed post-graduate certification in the area of sports medicine, and is recognized as a Certified Chiropractic Sports Physician (CCSP). Ault Chiropractic of Hudson won the 2009 award of Excellence in Customer Service from the Hudson Area Chamber of Commerce. You can contact Dr. Ault by email at info@aultchiro.com or at his office 330.342.0755.
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