Does pain limit you on going out and playing golf with your buddies? Do you feel like it forces you to tone down your swing, competitiveness, and raise your scores? According to the Titleist Performance Institute, 28.1% of all players experience low back pain after every round. Let me go over a few things that could help create a more efficient swing, increase power and consistency, and decrease your pain overall.
With golf, multiple things are going on during the swing. The shoulders move, the spine moves, the hips move, and all of this is happening while exerting max effort and strength to hit the ball. This requires stability, balance, and coordination to be able to control the body’s weight shift when swinging, and on the other hand it requires mobility to be able to accommodate all the rotary forces involved in the swing.
In order to avoid pain, the body has to be able to rotate in the proper places, while staying stable in the other. The key movement patterns in this aggressive swing include hip internal and external rotation, thoracic spine (mid back) rotation, and lots of shoulder motion. If one of these areas lacks mobility, then somewhere else in the body will have to pick up the slack and take on that added pressure. This usually causes pain in the low back, elbows/forearms, and even shoulders.
Here is one of the t-spine mobility exercises I like to give golfers to help.
Start Position End Position
Have knee propped up on foam roller and have the hip bent up to 90 degrees **
Place arm behind the back and try to sweep the fingers along the floor to the top of the head.
Trevor Stewart PT, DPT, ATC TPI Certified Level 1 & Medical 2