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How to Avoid a Back Injury while Golfing


There are many actions that take place on the golf course that can lead to chronic neck or back injury, and most of these types of injuries come from some very simple mistakes. For example:

  • Are you using the properly fitted golf clubs?
  • Are you playing through the course too quickly without taking enough time to rest?
  • Do you sway back and forth a lot?
  • Do you have poor posture, both when swinging the clubs and when waiting for your turn at the tee?

If you answer “yes” to any of these questions, then you might be at risk to bouts of future neck or back pain. Poor posture and improper golf swings can easily lead to many types of spinal disorders, including:

  • Spinal stenosis
  • Bone spurs
  • Herniated or bulging disks
  • Sciatica
  • Pinched nerves

But don’t worry. There are some simple steps that you can take to avoid these types of chronic spine issues while still enjoying your favorite sport. These few tips might save you from future back or neck pain while simultaneously taking a few strokes off of your handicap at the same time.

  1. Lighten the load: Only keep the golfing equipment that you truly need inside your golf bag. And when you lift the bag, be aware of your posture. Bend at the knees to reduce the stress on your spine. Of course, a golf bag on wheels is an even better solution.
  2. Reduce your time: If you find yourself tiring easily or developing neck or back pain, try going for nine holes instead of eighteen. You’ll likely play better with nine holes, too. Then gradually work back up to a full course competition.
  3. Work on your core: Pilates or yoga can really strengthen the abs and back muscles. Or try some light resistance training instead.

Neck and back injury can happen to anyone, whether you are an avid golfer or not. By taking the necessary precautions, we can essentially avoid these spinal disorders completely. Pain attention to your body. If you start to feel any discomfort, adjust your posture or pay attention to your golf swing. Follow these simple tips, and you’ll be playing golf like a pro for years to come.