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Golf on Cape Cod - Fitness
GOLFING WITH LOWER BACK PAIN Golf has seen a tremendous surge in popularity and growth over
the past decade. Along with this growth, there have been increasing
numbers of players who have experienced a variety of injuries
or who have started playing with pre-existing problems. Common
complaints include shoulder, wrist or knee pain. Golf can cause
abnormal biomechanical stresses to these extremities, which can
usually be attributed to poor swing mechanics. Other injuries
frequently seen include neck, mid and lower back pain. In an earlier
issue, I wrote about the importance of stretching and the benefits
of exercise. The best way to prevent an injury is to properly
condition yourself for optimal performance. In this issue, I will discuss a particular golfer and his lower
back problem. Arnie Woods (not his real name) is a 59-year-old
individual who has been playing golf since his early teens. He
began to experience back pain in his early twenties. Arnie was
a typical player, aggressive and strong, who tended to play a
lot. The repetitive twisting and forceful turning while swinging
a club caused a great deal of strain upon the lower back. Arnie
was not very diligent with his exercise program at that time,
tending to ignore his symptoms and just to play on. As time went
on, his condition gradually worsened, and it became difficult
at times to play. Youth was on Arnie's side back then, and he
was able to keep going with a few ibuprofens. Now, however, Father
Time was exacting his due during the 50 plus rounds he played
every year. Arnie's back pain was becoming a chronic problem that soon bothered
him even when he was not playing golf. At times it was increasing
difficult for him to go to work or even put on his shoes. Arnie
visited a medical doctor who examined him and gave him muscle
relaxants and anti-inflammatory medications. Arnie found minimal
relief, and his pain continued when he golfed. It was about ten years ago when Arnie came to my office. He told me about his problem and the effects that his low back pain had on his golf game. He expressed how frustrated he felt not being able to get control of this problem. Even in his fifties, Arnie was fiercely competitive, maintaining a 5 handicap. I x-rayed Arnie's lumbar spine. There were several important
findings that explained why Arnie's back was giving him so much
trouble. The supporting joints of the lumbar spine showed signs
of wear and tear. The lumbar discs had become thin and narrowed.
There was also a slight slippage of the last vertebra, which had
moved forward. All of these findings were indicative of degenerative
joint disease. It was obvious that his back pain was beyond simple
muscle strains and sprains. Arnie was going to have to face the
fact that his condition would require ongoing care. This care
would need a multidisciplinary approach, including a program of
stretching and lower back exercises, spinal manipulations, massage
and nutritional and medical support. Arnie's condition became
one of management as opposed to cure. Arnie would then place his feet on the bed with his knees bent,
then pull his lower trunk upwards. He would finish this routine
by rolling onto his stomach and, with his arms by his side, pull
his upper trunk upwards. Arnie would then get into a hot shower
and let the hot water reach the back muscles. He would then do
a couple more stretches. This simple routine usually got Arnie
off to a good start. The next area Arnie focused on was the nutritional
requirements his body needed to maintain and support his muscles,
joints, ligaments and bones. There are several vitamin and mineral
supplements that address this issue very effectively. Arnie began
a regime of taking the The following illustrations are examples of several excellent
stretching exercises used to improve flexibility and reduce the
possibility of injury. The first illustration is the lateral side
bend. Place your arms over your head, and lock your fingers together.
Have the palms facing upwards. Slowly bend to one side while you
breathe in and out. Do the same for the other side, and repeat
5 to 10 times. A strong back needs strong abdominal muscles. The
second illustration is the abdominal curl. While lying on your
back, bend your knees and have your feet flat on the floor. Have
your arms by your side with the palms facing down. Now lift your
upper trunk until your shoulder blades are off the floor. Hold
this position for a 5 Golf requires a tremendous amount of trunk rotation. The third
illustration is an exercise that benefits the lower back by rotating
the spine and related muscles. Start by lying on your back with
your arms straight out. Turn your hips over to one side, and bend
the top knee while keeping the bottom leg straight. Pull the top
knee up toward you while you push it towards the floor. Keep your
shoulders on the ground while doing this. Hold for a 5 count,
then do the other side. Repeat this stretch 5 to 10 times. The fourth illustration helps the muscles that go into extension. This exercise helps the overall flexibility and is simple to do. Start by having your hands and knees on the floor. Slowly lift one leg then the opposite arm upwards. Try to hold this for a 10 count, and return to the starting position. Do the same side for 5 to 10 repetitions before switching to the other side. Keep your chin up while doing this exercise to reduce any back strain. The final illustration is a good general stretch that not only
benefits golf but also helps strengthens the lower back. Day-to-day
living places your body in a forward or flexed position. This
can eventually cause weakness to the back muscles and can cause
problems. Exercising into extension can help to prevent those
problems. Start by lying on your stomach, with your elbows bent
and your palms down.
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Arnie was eager to start a daily exercise routine. He would begin
the daily stretches even before he got out of bed. He would start
by lying on his back and would pull one knee to his chest at a
time. Then he would grab both knees toward his chest and hold
them there for 10 to 20 seconds.
following on a daily basis: Glucosamine Sulfate, Chondroiton Sulfate,
Methylsulfonylmethane (MSM), Flaxseed oil, calcium, magnesium,
vitamin C and B-complex. Supplementation has gained popularity
over the past several years, as the research and results have
proven how beneficial it is for the body's needs to promote a
healthier state. These supplements have been shown to reduce inflammation,
improve the shock-absorbing ability of spinal discs, and lubricate
aging joints and connective tissues. Consult with your own health-care
provider for proper dispensing and instruction when taking supplements. 
count, and repeat 5 to 10 times. As your muscle strength improves,
you'll be able to increase the number of repetitions. 
Now
push your trunk upward first, and then let your arms help pull
you up. Hold for a 5 count, and repeat 5 to 10 times. Arnie has
done very well under the above guidelines. He continues to play
on a regular basis and remains very competitive. He realizes that
he will have to maintain a regular exercise program on a daily
basis to remain as flexible and pain-free as he can. Lower back
pain should not be a hindrance when it comes to playing golf.
Proper care and guidance can allow one many years of fun and enjoyment
on the course and beyond. Joe Bonina is a Certified Chiropractic
Sports Physician. He has been practicing in West Yarmouth since
1988.