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The Best Way to Eliminate Lower Back Injuries in Golf
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
About the author:
About the Author Sean Cochran is one of the most recognized golf
fitness instructors in the world today. He travels the PGA Tour
regularly with 2005 PGA & 2004 Masters Champion Phil Mickelson.
He has made many of his golf tips, golf instruction and golf
swing improvement techniques available to amateur golfers on the
website www.bioforcegolf.com. To contact Sean, you can email him
at support@bioforcegolf.com.
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