How to relieve neck and back pain on the golf course
Golf is a brilliant way to relieve stress, burn calories, and experience the great outdoors. Plus, you can enjoy coffee and a slice of cake with your friends in the clubhouse afterward!
While golf is a low-impact sport, players often experience back and neck pain. In fact, of all injuries reported on the course, between 18% and 54% of them are back-related.
Why do golfers get back and neck pain? Repetitive motions, poor posture, and badly timed golf swings can all contribute to an aching neck and back. The good news is that you can take steps to protect yourself from the risk of back and neck pain.
Let’s take a swing and look at ways to relieve pain while playing golf!
1. Warm up before you start
Warming up before exercise increases blood flow and means more oxygen reaches your muscles, leading to an improved range of movement and less risk of injury. While golf might not be as intensive as other sports, a good warmup can still protect your back and neck.
A bonus is that warming up helps your performance too. Studies show that players who warm up perform better and see an improved golf score!
2. Work on your posture
Good posture means your spine is in a neutral position, and weight is evenly distributed. However, bad form can throw your spine out of alignment, leading to pain.
It’s essential that you maintain good posture on the course, especially when gripping your club, teeing the ball, and during the backswing and follow-through phase.
When golfing, your spine should be straight, your hands should be directly under your chin, and you should slightly flex your knees.
If you still struggle, posture-correcting clothes can help. A posture-correcting tank top encourages you to stay in a neutral position, helping you stay perfectly aligned.
3. Stay hydrated
Your vertebrae are cushioned by spinal discs, which are comprised of water. The level of fluid in these discs decreases over the day, meaning there is less water and more friction, resulting in discomfort.
Also, dehydration leads to reduced blood flow and cramps in your muscles, leading to aches and pains.
So pack a bottle of water in your golf bag and prepare to supercharge your golfing game!
4. Use the proper technique
Swinging a golf club correctly is an art form. You want a smooth, controlled swing with lots of power behind it. With this in mind, it’s crucial to use the right technique to ensure you don’t hurt yourself.
If you’re not sure your golf technique is on par, taking professional lessons can mean you learn the right form and avoid bad habits.
It’s also important to adapt your golf swing as you get older. As we age, we become less flexible and may try to overcompensate, leading to injury and pain. Even Tiger Woods had to adjust how he played golf over the years!
By taking time to prepare your body before you start playing, you don’t just reduce the risk of back and neck pain but can improve your game too.