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Eliminate back injuries and
problems with your golf swing
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Eliminate back injuries and problems with
your golf swing
One out of every two golfers will incur a lower back injury
during their playing careers, are you one of them?
Almost every golfer on the planet has at some time or another
felt their lower back “tighten” up on the course, after a
round, or even getting out of bed. Why is this so? The reason
for the high number of lower back injuries in the sport of
golf is a result of the golf swing itself!
The golf swing is a rotational movement. It requires you
to rotate around a fixed spine. The lower back takes the brunt
of the pressure of the twisting and turning.
The rotation and torque can make your lower back very easily
fatigued or injured. The question to ask is how to counteract
the stresses placed on the lower back?
There are a number of ways to help you “dodge the injury
bullet” when it comes to the lower back.
Lower back injuries generally occur because of three different
reasons.
1. Poor Swing Mechanics
2. Weak Lower Back Muscles
3. Workloads
The first category has to do with your swing mechanics.
A research study (don’t quote me on the exact %) indicated
that the rate of lower back injuries in the amateur golfer
was 60% higher than professionals in the sport. The study
determined the number was statically higher in amateurs because
of the shear forces created in the golf swing.
The amount of shear forces created in the amateur’s golf
swing was exponentially higher than the professional. Professionals
have a much more efficient golf swing, lowering the shear
forces placed upon the lower back compared to the typical
amateur.
The second category refers to the physical aqspect of the
golf swing.
The lower back is used extensively in order to swing the
golf club properly. If the lower back is weak, over time it
will become fatigued. Once the muscles of the lower back become
fatigued, the ability to swing the club with the same force
becomes much more difficult. Additionally, once the lower
back is tired, and you continue to perform the movements of
the golf swing. The lower back will become sore and eventually
you will injure it.
The final reason golfers tend to have many lower back injuries
is workloads.
Simply put, workloads are the number of swings you take within
a certaintime frame. For example, a PGA Tour player during
a competitive week on Tour may swing a club well over 1,000
times. This is the total number of swings over a 7 day period
can be defined as the Tour players workloads for that week.
A lower back injury can incur if the workloads for any golfer
become too high. Regardless of the efficiency within the golf
swing mechanics or the strength of the lower back, too high
of a workload will lead to injury. For example, in you were
to go to the range and execute 1,000 swings of the golf club
in a 3-hour time frame. The likelihood of a lower back injury
is very high. Why? Because the workloads are too high within
the give time fame for any golfer!
The key in regards to workloads is to match up the efficiency
of your golf swing and the strength within the lower back.
If you have poor golf swing mechanics and a weak lower back,
your workloads should be very low. If you have moderately
efficient golf swing mechanics and a fairly strong lower back.
The workloads can be higher.
What is the best way to avoid a lower back injury?
Simple, it is a 3-step process.
Number one; develop efficient golf swing mechanics. This
can be done through proper instruction, practice, and time.
Number two; implement a golf fitness program into your exercise
routine. This type of program will strengthen your lower back
in relation to the golf swing.
Number three; monitor the number of swings you make with
the club in relation to points one and two.
Sean Cochran
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