Man, I hate the pain I get in my lower back when I golf. What a pain in the ass. The next morning after a round of golf I feel like I got into a car accident, I'm in that much pain. Makes me wonder how ever I made it through college golf.
Before I jump into this blog, you know I have to clarify... This is simply for general soreness.. if you have had previous back injuries this might not be for you. Sorry. Maybe next time.
If you read the blog about knee pain, you have a head start on everybody else. Way to go! If you do not currently endure any back pain in golf... congrats. Good for you, rub it in. Seriously, if you do not have any back pain that comes with swinging a golf club this blog is still important to you. You'll understand why it happens and you can take steps toward preventing this in the future.
Just like with the knee pain we endure, the reason we are in pain is because the surrounding muscles are either weak or tight. Me being the example, I know that before I play a round of golf I do not take the necessary steps in adequately warming up my posterior chain. I have incredibly tight hamstrings and glutes, so naturally throughout the course of a round my hamstrings tighten up and being to essentially pull on my lower back causing tightness. The issue comes in when I decide to keep playing through the tightness, and applying mass amounts of torque to my lower back with my swing.
The other reason that lower back pain may occur is because of a weak core. A weak core tends to be the root of many of our clients problems.
What can we do to fix this?
There are a lot of basic type workouts we can do to fix this such as:
1) Seated or lying hamstring curls. The main thing we want to note when doing these is a lot of weight does not impress us. This is a workout where we are trying to build endurance, a lighter weight with 12-15 reps to hopefully loosen up our hamstrings and condition them.
2) Squats/lunges/leg press. Again we're not necessarily focused on performing a heavy lift here, if our purpose is to take care of our back problems. Our goal is a lighter weight with reps focussing on conditioning our glutes.
3) Body weight core exercises. I"m a big fan of a "crap ton" of reps with just body weight. Sit ups, seated flutter kicks, bicycles, leg lifts, crunches. All good examples.
4) Lower back extensions. This is one I'd consider to be a more advanced movement and one you should only do if you are experienced in workouts. Most of the time I would suggest to never hyperextend when performing these, if you are using a lighter weight a hyper extension is allowed for brief periods of time to gain mobility and flexibility in your back.
Hope this was helpful, if you have questions feel free to contact us!