Are you having a hard time with your golf swing? Getting some shoulder or low back pain when you play? It could be that you need to work on your flexibility. Did you know that tight hamstrings (the muscles in the back of your thigh) can cause an altered swing path? It’s true! And this in conjunction with weak stomach muscles can cause low back pain. With all the repetitive activities in golf it is important to keep your back in good health. Repeating a faulty swing over and over may cause such problems. Here is a breakdown of the golf swing and where flexibility plays a role.
The Address
When you address the ball on the tee before you swing, there are several areas that can start you off on the wrong foot. Your posture is very important throughout the swing and tightness in the chest muscles can create a greater curve in the upper spine, which will limit rotation as you swing. This limit in rotation is often compensated for in the shoulders creating pain or stiffness after a day of play. The low back is also important for posture at this stage, and once again those tight hamstrings can prevent an optimal swing by affecting your low back and altering its natural curve.
Backswing
As you bring the club up preparing the swing to impact the ball, there are some important areas in which tightness may alter proper body mechanics. During this motion the hips play a large role in allowing maximal rotation for a powerful swing. If the hip joint is tight, you may compensate by overstretching certain hip muscles and tightening others. This imbalance can lead to hip pain and often lead to pain in the low back as well. The shoulders and neck are also critical at this point in the swing. If there is tightness in the upper shoulder and neck muscles, this may limit rotation in the neck causing you to tilt your trunk excessively.
Follow Through
After the impact there are a few more things to think about to make sure that the ball lands where you want. Your shoulders should rotate together around your chest so that you end with your swinging arm across your chest and your shoulders have turned to face the target. The power for this should come from your hips and trunk, not your shoulders or arms. Tightness in the back and shoulder as well as in the ribs and trunk can limit your ability to rotate properly in the follow through and can cause back pain.
Need Help?
Hopefully your golf game is at its best. However, if you are experiencing any aches and pains during or after play, it may be a good idea to stop by BaySport and let one of the physical therapists take a look at you and give you some helpful hints and stretches in a 10-15 minute complimentary injury check.
Written by:
BaySport Physical Therapy Staff