[Must-see for golfers with lower back pain] Is the weight on your lower back during the latter half of a round determined by "waiting time"? How to stand and care to eliminate strain

1. Have you given up on golf because you think it's bad for your back?

"My lower back gets heavy in the second half of the game and my shots get shaky," "The day after playing golf my lower back hurts and it's hard to get up." Lower back pain is a major concern for golfers.

Many people think that their lower back is strained because of a bad swing, but in fact, that's not the only reason. During a round of golf that lasts about four and a half to five hours, the time you actually spend swinging is very small. In fact, the posture you take while walking or waiting for the golf cart may be the real culprit that's destroying your lower back.

2. The pitfalls of "arched lower back" and "iliopsoas muscle"

The address posture in golf inevitably requires a forward leaning posture. Furthermore, many people unconsciously adopt a "stern back" posture when standing blankly while waiting.

When this happens, the iliopsoas muscle located deep inside the hip joint contracts and stiffens. When the iliopsoas muscle stiffens, it pulls the pelvis forward, causing excessive friction and strain on the lumbar vertebrae (lower back bones) with each rotational movement of the swing. Most golfers with lower back pain who visit our salon, NoName Nakameguro, are in this "hip front lock" state.

3. Standing position that can be used during a round to relieve strain on your lower back

This is a self-care technique that you can do on the spot to prevent back pain and help you swing all the way to the 18th hole.

Step 1: "One-legged pull" stretch while waiting for the cart. Place your hands lightly on the edge of the cart or your golf bag and pull one leg back as far as you can. Hold this position for 15 seconds, feeling the stretch at the base of your back leg (front). This alone will release the stiff iliopsoas muscle.

Step 2: Be conscious of "standing" your pelvis. When you're standing, put some pressure on your lower back (your tanden) and imagine your tailbone pointing straight down. This alone will help prevent arching of the lower back.

Step 3: Support from the inside with abdominal breathing. While you wait, exhale deeply and contract your stomach, stimulating your natural corset, the transverse abdominis. This muscle will take the strain off your lower back.

4. Conditioning to change your golf game from defensive to aggressive

If you have problems with your lower back, your swing will inevitably become smaller and your distance will decrease. However, if you take proper care to relieve the strain on your lower back, you will be able to swing with all your might until the end.

Athletes who play sports that involve intense contact, such as rugby or soccer, actually focus on managing the flexibility around the hip joint more thoroughly than the hips themselves. The same goes for golfers. Before touching your hips, correct the cause of the tension in your hips. This is the smart conditioning for adults proposed by NoName Nakameguro.

5. Summary

Back pain is not a golfer's fate. With a little bit of awareness during your round and proper care afterward, you can play comfortably no matter how old you are.

If you've recently noticed that your lower back hurts in the second half of your swing, why not start by taking a look at your own standing posture? The answer may not be in a swing video, but in your everyday habits.