Back pain can make the enjoyment of some sports very difficult.  Golf, in particular, employs twisting and turning motions that can be very difficult for low back pain sufferers.  With proper practice and guidance, however, chronic back pain sufferers can get back to the links.  Here are some tips:

  • Don’t golf if you are in moderate or severe low back pain. Pain should be your guide as to when you can become more active.
  • If standing or walking gives you worsening pain, you probably are not yet ready for golf.
  • Get in a good stretch before a game of golf. Stretch your upper back, low back, hamstrings and glutes.  It’s best to stretch regularly, not just before a game.  Stretching after a warm shower can be very effective.
  • When you address the ball, before you swing, take as wide a stance as you normally would. Then, step your back leg behind you.  This will help unwind your spine a bit as you begin your back stroke.
  • During your back swing rotate your pelvis in the direction of your back swing, rather than twisting your back.
  • Shortening your back swing will diminish the overall torsion of the back swing.
  • Shifting your weight on your back heel and even lifting your front heel during the back swing will further ease the tension on your back during the back swing.
  • On the forward swing, a good classic swing is essential; scoop with the rear hand, pull with the front hand and dip the rear shoulder while keeping your eye on the ball. Not only will this ensure a good contact between club face and ball, this will prevent a “heavy” swing that digs into the green. Nothing is worse than a heavy swing if you have a bad back.  Repeated heavy strikes will worsen back pain by causing a sudden deceleration and abrupt stop to your forward swing.
  • Follow through by pivoting on the ball of your rear foot and resting your weight on the outside of your front foot. This will allow a smooth transition in your spine between the torquing of your upper body during the back swing and the de-torqueing that comes with the downswing and follow through.
  • Soften your swing. You don’t have to hit the ball as hard as you used to.  Besides, in golf accuracy is more important than distance.