Golfers should test their strength to avoid lower back pain

By: F. Daniel Koch, M.D., Resurgens Orthopaedics

As temperatures cool off and summer turns to fall, golf courses are filled with players hoping to get their next low score or land that elusive hole in one. Unfortunately, additional time on the course can also mean an increase in lower back pain for many golfers.

Increasing strength in the abdominal and hip muscles and flexibility in the spine, shoulders, hips, and ankles may be the key for golfers looking to avoid pain and to achieve a more powerful, consistent swing. According to researchers at the Titleist Performance Institute, more than 70 percent of golfers experience discomfort and have poor swings due to deficiencies in these areas.

These three simple tests will help you identify where your body needs work to keep you pain-free when you hit the green.

Overhead Deep Squat Test — To perform this test, begin by standing with your feet shoulder-width apart and toes pointing forward. Hold a golf club about six inches wider than the width of your shoulders and raise it straight over your head. Next, squat as low as you can go while keeping the club held high and your heels on the ground. After you’ve gone down as far as you can, simply raise yourself back up while keeping the club high above your head.

If you find this test challenging, don’t fret — more than 75 percent of golfers have difficulty with this assessment, which is usually due to a loss of mobility in the spine, tight calf and hip muscles, or weakness in the abdominal muscles. Focusing on strengthening these areas will improve your overall swing, and reduce lower back pain resulting from poor swing mechanics.

Open Book Arm Bent Test — Golfers tend to have an easier time with this test, which checks the flexibility of the chest muscles, upper spine, and shoulder joints by simulating a common golf swing movement.

For this test, lie on your side with your hips and knees bent at 90 degrees. While keeping your knees together and in contact with the ground, rotate your torso to touch the forearm of your top arm to the floor while keeping your elbow bent at 90 degrees. Repeat on both sides.

If you have difficulty performing this test, focus on stretches that increase spine flexibility such as side twists and press-ups.

Single Leg Bridge Test — The third test is designed to check core stability and the strength of the buttock muscles, which are essential to spine protection and power generation during the swing. To perform this test, lie flat on your back with your hips and knees bent and feet flat on the ground. With your knees and feet together, lift your hips off the ground and extend one leg so it makes a straight line from your toe to your shoulder. Hold this position for 10 seconds, and then repeat with the other leg.

When the muscles required to master this test are weak, the body compensates, which can lead to inconsistent movements and potential injuries.

If you can successfully perform all three of these tests, then you’re ready to perfect your swing without physical limitations. If you had significant trouble with any of these tests, or if you’re experiencing lots of lower back pain, it is in your best interest to seek the advice of a board-certified orthopaedic surgeon to find out exactly how to address the problem.

Dr. F. Daniel Koch is a board-certified orthopaedic surgeon. His areas of expertise include the shoulder and spine, sports medicine, and general orthopaedics. Dr. Koch is in orthopaedic practice with Resurgens Orthopaedics — Decatur (487 Winn Way, Suite 100) and Resurgens Orthopaedics — Snellville (1600 Medical Way, Suite 150). Additional information on Dr. Koch can be found at www.resurgens.com.