Back Problems/Tightness!!

[sniperjoe]

I have 10% back disability from the Marine Corps and I have slight back pain every single day. I love golf and I'm good at it, so I don't ever want to stop playing. After 9 holes my back gets so stiff it is hard to make a full turn and follow through properly. Especially in the middle upper spine area.

Anyone know how to keep from getting this tight? If I could make it through 18 without this happening to me, I would post some low scores. Any help here would be much appreciated.

[acrazygolfer]

May or may not work for you but these are the stretches that I do before, during and after a round: stretching the hamstrings by slowly bending forward and down, with both legs (knees bending slightly) close together toes pointing straight or near straight head, until the fingers reach (or reaching) the toes ... then slowly release; (2) same exercise but with legs crossing each other and repeat for the side; (3) inter-locking the fingers and placed them behind the back of the head with elbow pointing straight ahead, then slowly move the arms/elbows back so they are near parallel to the shoulder line; (4) place a 3i on the upper back and twist the torso from side to side.

At the end of each movement, hold that position for at least 20 seconds before releasing it.

Note: please do each movement SLOWLY as the benefits come from the slow movement and remember to BREATH SLOWLY AND DEEPLY. Deep breathing is almost like hyperventilation and it takes lot of practices to do it correctly.

Edited March 9, 2007 by acrazygolfer

[Duffer19]

I am sure acrazygolfer's method is more proper but for my back problem (on ocassion only due to slip disk issue years ago), I would sometime wear a back brace support when I play. There are special back brace support for playing golf and mine have magnetic pellets on the back side (if you believe in magnetic therapy. )

This is the site where I think Chris can help you get this brace since it is Japanese and not too expensive. Its called COLANTOTTE but if you are 230 lb, you could be out of luck with the size. My wife swears by their magnetic bracelet as she is a knitter.

Regardless of magnetic or not, good back support is important since we tend to get tired after the first 9 especially if you pull or carry your own clubs.

This is my 2 cents.

[Blader-X]

All have been good suggestions so far and let me add just a couple.

In addition to the on-course stretches, I believe you'll also see benefit from light stretching at home on a daily (or every other day) basis as well. Like acrazygolfer mentioned, just make sure your movements are slow and deliberate. One which I do is sitting down, feet flat, with knees up and together. Take one leg and cross over the other, then with one arm against them turn and hold. Its as if your pushing off of your knees while turning your shoulders around your spine. Do both ways then switch your legs and repeat. I wish I could show you but we don't have streaming video. Some other things I like to do is getting on your knees and then stretching out far in front of you with hands above your head but on the floor, much like a cat would do. Try some of these and I think this would help loosen up your back some.

I've been fortunate in my life not to have back problems, just bad knees. But, I've always been fairly flexible and always into stretching. Even when I used to work out quite a bit I was always stretching. I think its helped me avoid back probs with the golf swing. Some other good things to try are using those stretchy bands and also very important is strengthing up the stomach muscles. My rehab therapist taught me a lot of these when I was rehabbing after two ACL surgeries. He told me with golf if you can keep the core muscles strong, especially the stomach, it will help support the back and avoid some of the problems people experience with the golf swing.

Good luck to you and I hope you can use all these tips to help.

[acrazygolfer]

Good point regarding daily stretching exercises. I spent at least 20 to 30 minutes every day doing core and stretching exercises. Old habit from surfing and paddleboard since these two sports are the worst on your lower back.

[sniperjoe]

Thanks for all the help guys. There was some good info in there. I think one of the main points that will help the most is stretching regularly and strengthening my core more. When I got out of the Marines, I stopped working out. Bad Idea! I think I'm paying for it now.

Running, stretching, and a little bit of weights should help get me back into the shape I need to be in order to play more pain free golf.

Thanks again!

[Blader-X]

I've found that people who were very active/athletic in their younger days and who then slow down into their '30's have a tougher time than people who never really exercised at all. I know my overall conditioning went really bad a few years back. Since I've been making great efforts to keep it up as best I can and have felt vastly better and stronger. The core stuff is no joke as I see it now being implemented in many different areas of athletics. It really helps tremendously.

[sniperjoe]

I've found that people who were very active/athletic in their younger days and who then slow down into their '30's have a tougher time than people who never really exercised at all. I know my overall conditioning went really bad a few years back. Since I've been making great efforts to keep it up as best I can and have felt vastly better and stronger. The core stuff is no joke as I see it now being implemented in many different areas of athletics. It really helps tremendously.

Your first statement above is no joke. I think that is very true. I was so active in baseball, etc.. growing up, and then at 18 I joined the Marines for 4 years and served as a scout sniper. Lets just say I was in shape.

Now, I've been out for 5 years and havn't exercised very much at all. I never hear anyone around me complain of back stiffness or pain. I know part of it is my 10% disability, but it still pisses me off when I'm the only one dealing with this. At least with the people I golf with.

[Blader-X]

Your first statement above is no joke. I think that is very true. I was so active in baseball, etc.. growing up, and then at 18 I joined the Marines for 4 years and served as a scout sniper. Lets just say I was in shape.

Now, I've been out for 5 years and havn't exercised very much at all. I never hear anyone around me complain of back stiffness or pain. I know part of it is my 10% disability, but it still pisses me off when I'm the only one dealing with this. At least with the people I golf with.

For me it was my shoulders. I got so stiff, that I thought I had torn a rotator cuff. I went to see my spots medicine physician and he told me it was just very tight neck and shoulders. I actually went back to my rehab therapist for a few months to have him work me out. It did the trick and since them I've been diligent to keep it up. I find if I go a few days without doing something, I get those knots all back again. What surprised me was how painful it was and it wasn't a tear but just tightness!!

[idrive]

I totally agree with the comments here on keeping in shape.

But myself and many people I know have been known to take ibuprofen to help out. Take them when you start the round and continue some light stretches as you play.

They help enough to make it a better day.