As you prepare for your golf season this spring, take a little extra time in understanding injury prevention. Low back pain is common among amateur golfers. Most of these aches and pains can be prevented with a little extra attention given to flexibility and strength. The body can be broken down into segments (such as the knee, or ankle) which provide either mobility or stability. That is, they either allow a majority of movement to occur — mobility — or provide a stable platform from which other segments can produce movement — stability. Pain and dysfunction can occur if a segment that is intended to provide mobility becomes stiff and causes the adjacent, stable region to become excessively mobile. A prime example of this is when the relatively mobile thoracic spine — the area of the spine connected to the rib cage — becomes stiff over time as a result of poor posture or lack of stretching. This can wreak havoc during the golf swing when an overly stiff or immobile thoracic spine is unable make the full rotation necessary to achieve and complete the backswing. The motion must come from somewhere else and will often create excessive rotation at the lumbar (or, lower) spine, which is considered an area of stability. Over time, the lumbar spine will become stressed and can eventually become unstable. You may be able to reduce your back pain and create a more consistent swing by focusing on improving the mobility of the thoracic spine. Here are a few exercises you can do to increase your rotation:

• Lay on your right side with both knees bent to approximately 90 degrees and your shoulders in line, one above the other. Reach your left arm across your chest to grasp the right side of the rib cage. Gently rotate your upper body to the left while “pulling” the right side of your rib cage as you rotate. When you reach the point at which you can no longer rotate, take a deep breath in and, as you exhale, add a little more rotation. Hold this position for 15 seconds, then repeat again. Then turn over and repeat on your left side.
• Lay on your back with your knees bent and with several layers of firmly-wrapped towels placed under your rib cage, just below your shoulder blades. With both hands clasped together, reach your arms above your head and hold for 15 seconds. Be sure that your low back does NOT arch by gently pressing it into the ground. Repeat 3-5 times.

You should NOT have any discomfort in your low back or any other part of your body while performing these stretches. Stop if this creates pain. Check with one of our local physical therapists for a full assessment and to perform a golf-fitness evaluation specific to your needs. This might just help you take your game to the next level! For more information, visit therapeuticassociates.com