Forums

Low Back Pain

  •  

    Several weeks ago, I developed some slight pain in the right side of my lower back - nothing serious, just annoying.  Ice and Tylenol have done the trick.

    Any suggestions for stretches before a round of golf?

    • 2742 points
    • Posts: 574
     

    I lived with that kind of pain for years until I found a great chiropractor who suggested several stretching exercises before golf.

    1. Hold onto the roof of a golf cart  while pushing back from the cart.

    2. I hold a club in both hands in front of me and bend forward  10 times trying to touch my feet with the club. I then twist my hips and  try to bend toward each foot 10 times.  I don't exactly reach my feet  but I get close.  

    3. I hold a club behind my shoulders with both hands and twits my shoulders and waist using the club to increase resistance to the twisting.  

                                                                                                                                                                                                                                  Everyone is different and what works for one person doesn't work for everybody. Maybe this will help you.

    • 1776 points
    • Posts: 448
     

    Try Titleist fitness.

    http://www.mytpi.com

  •  

    Take up yoga at home or gym.. I keep rubber tubing in my bag and use it to strecch the upper body.. Youtube it, theres plenty of videos out there!

  •  

    A good stretch for the lower back is to lie flat on the floor, place your hands like for a pushup, but raise only the upper part of your torso, keeping the waist on the floor.  Extend your arms to full length and stitch your head up as far as comfortable.  Hold for 5-10 seconds; lower yourself back to the floor; relax for 5 seconds.  Repeat.  If you're doing it at home and want a bit more resistance, get your wife/partner to work with you.  Fold/roll a large towel lengthwise and drape it across your waistline/lower back while lying on the floor.  Have your spouse/partner stand on the ends of the towel while you raise your upper body.  If possible, follow up with a few scrunches.  

    This has worked wonders for me since I was taught this technique by the team trainer for the Bahrain National Soccer Team (an American who had his degree from an Ohio university).

  •  

    Have a Chiroprctor crack your back for you, then have him give you some exercises to strengthen the back muscles. Also if you have an inner tube around your middle getting rid of that will help a lot.  Been there and it is not fun.

  •  
    There was a rhread on foam rollers, I think it's this one:
    http://www.footjoy.com/community/discussions/f/22/p/12754/3586492.aspx#3586492

    These are great and are almost like a chiro adjustment effect on the spine allignment.
  •  

    Believe it or not, it's the abs that you need to strengthen in order to combat low back pain.  Six pack, six pack, six pac, Yeah!  (Not me, though.)

    • 1393 points
    • Posts: 244
     

    This could be very serious so do be very cautious. The Community may have some great tips for stretches but the first thing you must do is see your physician and physical therapist. Don't take any chances with your back...if you'd like to keep playing this incredible game for years to come.

    • 4351 points
    • Posts: 1232
     

    Lower back pain sucks, we all know it.  Plenty of great information above.  Definitely great advice and ideas here.  But it's also never a bad idea getting a professional opinion.  Definitely have it checked out first to be safe.  And then visit a Chiro, a PT specialist or even a trainer at the gym and have them give you specific exercises you can do at home (or the gym if thats your thing).  And it definitely isnt ONLY the back.  You have to work on the abs too (along with preferably the rest of your body!)

  •  

    NCBob
    Have a Chiroprctor crack your back for you, then have him give you some exercises to strengthen the back muscles. Also if you have an inner tube around your middle getting rid of that will help a lot.  Been there and it is not fun.

    Its taken me years to develop this finely honed tube.

  •  

    Tar Heel
    NCBobHave a Chiroprctor crack your back for you, then have him give you some exercises to strengthen the back muscles. Also if you have an inner tube around your middle getting rid of that will help a lot.  Been there and it is not fun.

    Its taken me years to develop this finely honed tube.

    Proud of it, you should be.

  •  

    NCBob
    Have a Chiroprctor crack your back for you, then have him give you some exercises to strengthen the back muscles. Also if you have an inner tube around your middle getting rid of that will help a lot.  Been there and it is not fun.

    hey now Bob...not all of us can be a flat belly...some of us are proud to have the inner tube to keep us afloat when we swim (how long till a height joke from the peanut gallery I call friends???)

  •  

    Mondo
    NCBobHave a Chiroprctor crack your back for you, then have him give you some exercises to strengthen the back muscles. Also if you have an inner tube around your middle getting rid of that will help a lot.  Been there and it is not fun.

    hey now Bob...not all of us can be a flat belly...some of us are proud to have the inner tube to keep us afloat when we swim (how long till a height joke from the peanut gallery I call friends???)

    Pool and a pond Mondo. Pond would be good for you!

  •  

    I like to take my club and grab it with both hands behind my back and roll it up and down my lower back to loosen the muscle before a round, like a runner's stick or marathon stick. Helps to get some of that soreness out and I will use my runners stick when I get home, its a great tool for sore muscles. You can pick one up at any runners store or sports store in your area, I think mine was $25 and it has been worth every penny.