Prevent Back Pain on the Golf Course

Summer is approaching and the golf season is already underway! Unfortunately, too often players have thrown out their clubs due to their persistent pain. Back and wrist pain are among some of the most common complaints from avid golfers. Rotational forces, impact stress, overuse, inadequate warm-up, bad posture and inflexibility all increase musculoskeletal injury in golfers of all ages and abilities. Twin Cities Pain Clinic offers their top tips to prevent pain on the golf course. 


Make Sure Your Clubs Fit Your Body: Improperly fitted clubs can cause a multitude of problems with your swing… and your back! It’s a total myth that the height of a person is the only factor that determines the length of each club for an individual; and the idea that men’s clubs should be longer than women’s clubs. Club length is not gender driven! An individual’s physiology determines club length, not manufacturing. Get fitted for clubs to ensure that they are the correct model for your body type. 

Warm Up Properly:  Warming up before the game is one of the simplest and most important ways to reduce the chance of injury. Start by stretching the low back by bringing alternate legs into the chest. Warm up the spine with a few twists. Take a club and rest it behind your neck, along the shoulders. Grab each end of the club and twist the torso, as you would while swinging. Be sure to engage the core. Hold the top of the stretch for a few seconds before turning toward the other side. Don’t forget to stretch your hamstrings and wrists. It is also a good idea to take a few practice swings, focusing on proper alignment. 

Take a Few Lessons: Taking a few lessons will not only improve your game, but also reduce the risk of injury! Golfing with proper form reduces the toll the game takes on your muscles and ligaments. Since you cannot watch your swing it is a good idea to learn from someone who can, someone with expertise to offer modifications and help you learn what form works best for your body, so you have the ability to self-correct later on. 

See a Specialist for Persistent Pain: If you’re feeling pain or dealing with a nagging injury, see a specialist. Getting proper treatment early in the injury helps it fully heal. Seeking attention early also means injuries will respond to more gentle treatments. Scheduling with a pain expert from Twin Cities Pain Clinic will help you get back on the golf course or driving range sooner!

How Does Physical Therapy Treat Pain?

Physical therapists are experts in identifying the source and treating pain. These specialists look for areas of weakness or stiffness that may be adding unnecessary pain to the affected areas. Physical therapists are able to compile a unique regimen to ease your pain and help you move better.  

Low-impact aerobic training. These workout will rev up your heart rate and still take it easy on you joints. For instance, you might walk fast or use a stationary bike to warm up, instead of running, before you do your strengthening exercises. 

Strengthening exercises. You might use machines at your physical therapist’s office, resistance bands, or your own body weight (think lunges, squats, and pushups). You may work on your core muscles, as well as other parts of your body. 

Pain relief exercises. These moves target areas where you have pain, so you’re stronger and more flexible – which should make it easier to live your life.

Stretching. This will be gentle, and your therapist will make sure that you’re warmed up and you don’t stretch too far. 

Your physical therapist may prescribe exercises for you to do at home. Physical therapy shouldn’t hurt, and it will be safe. But because you’ll utilize parts of your body that are injured or have persistent pain, physical therapy can be challenging, even hard. Your physical therapist has a specific plan in mind based on your particular needs. Sometimes to get stronger, you have to do some tough training. Each person may respond differently to therapy. Your body type, daily activities, alignment, and habits all affect your plan. Stick with it, and you’ll get the benefits. 

Chronic Pain & Your Loved Ones

Chronic pain affects a person emotionally, physically, financially and socially. This additional stress can affect our physical and emotional well-being. Chronic pain can leave you feeling isolated and hopeless. Learning how to educate your loved ones is a critical step in taking control of your pain management plan. Twin Cities Pain Clinic offers our top tips for the pain patient. You are not in this alone. 

Pain might be part of your day, but it is not part of your identity. There are so many great and unique qualities that make you, YOU! Do not let yourself identify as someone who is held back or disabled by your pain. Focus on all of your strengths and talents to encourage and empower others. Focusing on your pain does not diminish it. Focus on the things that make you feel good about yourself, not on how your pain holds you back. 

Consider professional help. If you are struggling to discover ways to decrease stress and understand your chronic pain it might be time to seek counseling. Counseling can be a very good tool for you and those closest to you. Chronic pain does not need to be isolating, you will need many players on your team to find treatment options that work for you. Families can learn how to support each other while finding ways to manage your pain. 

Make an honest effort with family and friends. Answer phone calls and accept invitations. Be open and honest with how you are feeling. If you need to cancel plans due to your pain, make sure to reach out to them. Can you change your plans to accommodate your needs for that day? Did you make plans to go for a walk with a neighbor, but your back pain is flaring up the day before? Try inviting them over for coffee instead, small things will show you care and that you are invested in your relationship.   

Patients who have caring family and friends, are usually better able to cope with their chronic pain. These patients are less likely to experience depression and tend to be more independent. Keep the lines of communication open. If you or a loved one is suffering from chronic pain call (952) 841-2345 to schedule a consult with one of our experts.