Wednesday, May 26, 2004

Improve your golf game, save your back

For all you golfers replacing ‘fore’ with ‘sore,’ these simple measures to help avoid back pain or injury are for you:

• Take extra time to warm up and stretch before, during and after your game to increase flexibility. This is the best way to reduce post-game stiffness and soreness.

Use equipment that fits your size. If you have to alter your swing to fit your club you may be adding more torque to your spine.

• Senior golfers: If you have arthritic hands, consider a larger, more specialized grip for added safety and performance.

• Women golfers: Golf clubs “inherited” from your husband or a significant other might be difficult for you to use. Quite often these clubs are too long and the shaft is not flexible enough for a woman’s grip. Clubs composed of lighter, more flexible material, such as graphite are typically better suited to women.

• Talk to your golf pro. They can show you how to make some mechanical adjustments to your swing that will put less stress on your spine.

• Wear custom-made orthotics. These soft, pliable shoe inserts absorb shock, support the arch, and increase coordination.

• Don’t carry your golf bag, push or pull it. These bags are heavy and after 18 holes can cause the spine to compress, leading to disc problems and nerve irritation.

• Walk the course when possible. Bouncing around in a cart can make back pain a lot worse. Riding also allows your body to cool down and tighten up between holes.

• Drink plenty of water. Dehydration causes muscular tightness and fatigue, leading you to adjust your swing, thus increasing the risk of injury.

• Limit your time at the driving range. Some of the most common injuries are caused by overuse of muscles.

• Keep your entire body warm and limber. To keep your muscles balanced and even out stress on the back, take a few practice swings with the opposite hand, every few holes.

• Bend from your knees and hips when teeing your ball, replacing divots, fixing ball marks and lifting heavy golf bags.