Low Back Pain - stretching before a round of golf

This may be a question for the TPI guys, however I believe that many TT members will know what I am talking about here.  So I am looking for your thoughts.

Several weeks ago, I developed some slight pain in the right side of my lower back - nothing serious, just annoying. Ice and Tylenol have done the trick.

Any suggestions for stretches before a round of golf?

Having started with low back pain, that progressed into 9 months of treatment, of 3 days a week of chiropractic care, 3 epidural shots, and then finally a surgery.  I'm now 6 years from it, but my back does get tight, so I still every day do at least some kind of stretch, golf or no golf.  The couple I do daily, is sit on the side of the bed, put one up onto the other, like old men read a newspaper, lol, then I lean forward and allow my arms to hang straight down towards the floor and hold it for 15-20 seconds.  Then the other leg, and repeat it several times for each.  I also with feet spread a little bit farther than shoulder width apart, bend over to touch the floor, I no longer have that full range to do it, but I still do the stretch to attempt it.  Some days are much easier than other, and I add in some leg lunges, and or have my wife massage my lower back to get help it even better.  My back issues started thinking it was just a slight muscle pull, which I ignored, which it wasn't anyways.  Was actually a severe bulging disc that was eventually removed after a long time with a lot of pain that just worsened over time.  You might look into a few trips to a chiropractor so get some adjustment done and even better tips on stretching and making it better for you.  Don't keep putting it off, I now have some permanent damage to the nerve, so that my left leg always feels a bit tingly and my left foot does as well.  Hope some of these help you out and good luck.

Check out "The Foundation" on the web. I ordered the DVD and book and it has turned my lower back issues around. It is a stretching routine that focus on the lower back. Also you will become more flexible which should improve your ball striking. Don't expect any results for 4 to 6 weeks but if you perform the basic stretches a few times a week you will notice a big difference in your lower back. Stay away from steroid shots if at all possible. You want to strengthen tissue, not destroy it. Good luck.

Todd,

Nagging injuries (meaning those that prevent us from doing what we love) are the worst.

This last year I've been sidelined with lower back, chondromalicia patella (knee) and golfer's elbow.

The back was from swinging way too hard and rest was the best remedy.  But more than rest I believe, at least in my case, has been stretching.  The most overlooked "exercise" people should be doing on a daily basis.

Exercise is tedious and it feels like we're not really doing anything.  Far from it.  As we get older, our tendons "dry up," become less elastic and this shortening causes injuries if not properly warmed up.

Long story short, I stretch before and after golf.  It is the MOST essential thing you can do to not only prevent but to prolong your golfing injury free and being more productive on the golf course and in day to day activities.

good luck.

vern

Thanks men - I appreciate the feedback.  I'll keep you posted!

Hi Todd,

Here's some good videos from TPI

http://www.mytpi.com/tpitv/shows/golf_fitness_academy

Also keep an eye out for a show on TGC called Performance Institute.  They had an entire show that focused on lower back.. Maybe you can find that episode online.

Chris S