It happens. You may be practicing and putting one fine day on a vast green golf course when all of a sudden, you experience an excruciating pain in the back. This happens to any golfer who has not undertaken certain precautions or has just gone for days together playing golf without a lapse.
Here are a few tips to prevent back aches from occurring while playing golf:
Avoid golf bags
It sure looks enticing to have a great exercise by walking across the golf course. But carrying a heavy load of golf clubs and balls in a bag with straps can have a huge load on your back and can strain the neck.
To reduce all the heavy load, travel in a golf cart instead.
Before the game, perform some stretching exercises to loosen up your shoulders and body. Even better, it can also improve your swinging motion.
- One would be to place your golf club behind the neck and shoulders, and rotate your body to and fro to stretch your shoulders.
- Second would to bend and touch the tips of your toes and also you can stretch your hips by pulling your knees to your chest.
- Third would be to do a side plank. This is done by first lying on a mat, place your elbow under your shoulders and your arms flat on the mat. Then bring your body up and down slowly with the side of your feet and your forearms. Make sure to keep your back straight throughout the course of the exercise.
Practice proper swinging
Make sure to slightly bend your knees, have your feet set apart and equal to shoulder width, keep your spine straight, and bend forward with your hips. When a swing happens, the chest and spine, shoulders and the hip all rotate to transfer the full load while maintaining proper posture.
In this way, you are transferring the full force of the body upon swinging the ball, and not just the force of your hands. Practice swinging everyday in order to be able to have smooth, comfortable swing. At the same time, if you are a beginner golfer, it is advised to have a professional at your side to be able to guide you during the process.
Pack in nutrients
Any sportsman requires the right nutrients in order to be able to give his best in the game. And it is for the same reason that golfers need appropriate nutrients to stay healthy.
Always consume food that is low in fat and fibre to prevent any type of gastric problems, avoid those that would increase your blood sugar levels, that has a decent amount of proteins and carbohydrates. Ideal food would be to have omelettes or fried eggs, a bowlful of fruits, a salad tossed with vegetables like broccoli and tomatoes etc. Make sure to have the meal at least 4 hours before a game.
Sleep and recovery
A good night’s sleep and rest are indispensable for any sportsman who wants to go out practicing the next day in the field. For which make sure that you undergo recovery and relaxation the night before in the following ways:
- Sleep: Have a good 8 hours of sleep before you wake up the next day to play, because, with a fresh mind and a relaxed body, you will be able to maintain your posture and swing efficiently in the field.
- Massage: A massage is the ultimate solution to prevent inflammation of the muscles or sore muscles. Ensure that your arms, legs, neck shoulders, and of course, lower back muscles all undergo a massage the night before.
- Thermal Therapy: These include going to Saunas, placing ice packs and cubes and cold water thrusts. All of them keep away soreness or inflammation.
So, now that we have seen as to what can be done to prevent back aches during the game, why don’t you follow the above steps and see how they can make a difference.