Golf requires the perfect blend of precision and strategy. Your precision is hindered, however, if you’re experiencing back pain from golf due to repetitive motions and prolonged bending. Even a perfect golf swing places tremendous stress on the spine.
The muscles used in a golf swing include the lats, obliques, and glutes. These work together to provide the powerful swing you need to drive the ball down the fairway. Any tightness or imbalance in these muscles will leave you sore from golf and struggling to alleviate back discomfort.
Stretches can help fix that imbalance.
Best Stretches to Help
Targeted golf stretches are the best preventive maintenance you can do to reduce your back pain and improve your performance on the golf course. For optimal results, perform these golf exercises before and after playing.
Hip Flexor Stretch
The hip flexor stretch is one of the best golf stretches for relieving lower back tension. To perform this stretch:
- Kneel in a lunge position with one foot forward.
- Gently push your hips forward while keeping your back straight.
- Hold for 30 seconds on each side.
Thoracic Spine Rotation
During a golf swing, your spine does a lot of rotation in one direction. To help keep balance, try this stretch:
- Sit with your legs extended, crossing one leg over the other.
- Rotate your torso toward the crossed leg, using your arm for support.
- Hold for 30 seconds on each side.
Cat-Cow Stretch
No list of golf stretches for back relief would be complete without the cat-cow stretch. This helps mobilize the entire spine. To perform it:
- Start on your hands and knees.
- Round your back upward, tucking your chin toward your chest (cat).
- Arch your back downward, lifting your head and tailbone toward the ceiling (cow).
- Switch back and forth for 10-15 repetitions.
Seated Spinal Twist
This is an effective stretch, and it can be performed anywhere you have a chair.
- Sit down with your feet on the floor.
- Slowly rotate your torso to one side, using the back of the chair to get a deep stretch.
- Repeat for 30 seconds on each side.
How Can Chiropractic Services Help with Golf and Back Pain
In addition to these stretches, chiropractic care can offer numerous benefits to golfers experiencing back pain. A professional chiropractor understands the mechanics of the golf swing and how it impacts the body. They can identify specific areas of dysfunction that cause discomfort or poor performance.
Once the problem areas are identified, spinal adjustments can restore proper alignment of the spine and improve joint mobility. Often, this leads to immediate relief from pain. It addresses the root cause of golf-related back pain instead of simply masking symptoms.
Chiropractors can also recommend a personalized exercise program and tips on how to adjust your golf swing to avoid injuries in the future. This may include exercises to strengthen unbalanced muscles or adjustments to your posture.
Why We Are Trusted for Sports-Related Pain Management
Whitefish Chiropractic is a leader in the field. Our years of experience treating athletes and active individuals have helped us become one of the most trusted providers in the area. Here’s why golfers trust us:
- Individualized treatment plans: We address your unique body mechanics and pain patterns.
- State-of-the-art technology: We match proven techniques with the latest technology.
- Experience: We have over two decades of experience providing sports-related pain management.
- Comprehensive care: Our extensive services provide for complete spinal health.
Contact Us at Whitefish Chiropractic to Learn More About Our Sports-Related Chiropractic Services
To a golfer, few things are worse than being kept off the course by back pain. At Whitefish Chiropractic, our goal is to help you overcome that pain and get back to doing what you love. Our experienced team will assess your specific needs and get a golf club back in your hands. Contact us today to schedule a consultation to see what we can do for you.
