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An onlooker
may assume that the never-ending quest to put the little white
ball into the cup calls upon less of your body's athletic
ability than sports such as tennis or cycling. Not true.
Many avid
golfers contort their bodies into oddly twisted postures,
generating a great deal of force on the back. Couple this
motion with a bent-over stance, repeat 90 to 120 times over
three or four hours, then add the fatigue that comes with
several miles of walking, and you've got a good workout, and
a recipe for potential lower back trouble.
As America's
love affair with the game continues to grow, chiropractors
advocate taking a proactive approach and prepare your body
for many years of pain-free play.
Follow
these important tips to help protect your back and improve
your game:
• Purchase equipment that fits. Don't try to adapt your
swing to the wrong clubs: A six-footer playing with irons
designed for someone five inches shorter is begging for back
trouble.
• Take lessons. Learning proper swing technique is critical.
At the end of the swing, you want to be standing straight
up; the back should not be twisted. Players with poor swing
technique tend to get frustrated, which leads to greater tension
and increased risk of injury.
•
Wear orthotics. These custom-made shoe inserts support the
arch, absorb shock, and increase coordination. "An orthotic
can improve the entire body's balance and stability, which
translates into a smoother swing," Dr. Rose says. While
the upper part of a shoe may score style points, what the
foot rests on affects your game.
• Avoid metal spikes. They tear up greens and can increase
stress on the back. Soft shoes or soft spikes allow for greater
motion.
• Warm up before each round. Take a brisk walk to get
blood flowing to the muscles before stretching out. (To set
up a stretching and/or exercise routine, see a doctor of chiropractic
or golf pro who can evaluate your areas of tension and flexibility.
No one set of stretches works for everyone.) Once you're loose,
take 15-20 practice swings.
• Pull, don't carry, your golf bag. Carrying a heavy
bag for 18 holes can cause the spine to shrink, leading to
disk problems and nerve irritation. Walking the course is
not only great exercise but also is a recommended tip for
saving your back. If you prefer to ride in a cart, alternate
riding and walking every other hole-bouncing around in a cart
is hard on the spine.
• Keep your entire body involved. Every third hole, take
a few practice swings with the opposite hand to keep your
muscles balanced and even out stress on the back.
• Drink lots of water. Dehydration causes early fatigue,
leading you to compensate by adjusting your swing, thus promoting
injury risk. Don't smoke or drink while golfing, as both cause
fluid loss.
• Take the "drop." One bad swing-striking a
root or a rock with your club-can damage a wrist. If unsure
whether you can get a clean swing, take the drop.
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