Lower Back Strain

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By Carl T

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  • 16 Replies
  1. Carl T

    Carl T
    Little Rock, AR

    It's been a while since I strained my lower back and would like some feed back from those who have suffered this type of injury. The short story is I jarred my back stepping off a curb and not realizing there was a step down. Waited about 10 days and my back felt 100 % normal. Went back to my routine of practicing and playing golf and re-injured my lower back almost immediately. Decided to wait two weeks and played again with no problems. I thought everything was normal and I guess I over did it by practicing or playing for the next 5 or 6 days in a row. I played last Saturday and Monday my back was so stiff I could hardly move. I am 67 years old. How long does it take for a lower back strain to heal where I feel no discomfort or tightening when swinging a golf club ? I have a big tournament coming up in 10 days and I realize now I cannot even think about practicing because I do not want to take a chance on re-aggravating this injury.
  2. Speedy

    Speedy
    East Coast, NH

    I feel for you, i've been there PLENTY of times...   Here's a few things i've tried:

    1) Ice pack for about 10 to 15 minutes (do it a few times a day) and then Ibuprofen (no more than 8 a day, about 1600mg but i would consult with the doctor).

    2) Keep walking around, don't sit still.    When sleeping at night, sleep on your side and put a pillow in between your legs.

    3) Lastly,  Chiropractor.   I've heard good things about this.

    Hope you get better soon.

  3. Carl T

    Carl T
    Little Rock, AR

    Christopher H said:

    I feel for you, i've been there PLENTY of times...   Here's a few things i've tried:

    1) Ice pack for about 10 to 15 minutes (do it a few times a day) and then Ibuprofen (no more than 8 a day, about 1600mg but i would consult with the doctor).

    2) Keep walking around, don't sit still.    When sleeping at night, sleep on your side and put a pillow in between your legs.

    3) Lastly,  Chiropractor.   I've heard good things about this.

    Hope you get better soon.

    Thanks for the quick reply Chris. I started #1 and #2 yesterday and slept much better and have not ruled out #3. I know from the past that this injury will go away but with the prime golf season upon us I guess I am just too impatient. I have been walking a couple of miles daily at our local athletic club and then getting in the hot tub and letting a strong jet of water beat on my injury and when done feel great but the next day the stiffness and soreness have returned but with a little less intensity. I hate not being able to play in the tournament in 10 days ( I am defending Champion)but it is what it is. I guess most golfers have experienced this or will but it is a hard pill to swallow.
  4. Allen L

    Allen L
    Clarington, OH

    Not qualified to offer advice Carl but I know all about back trouble. I'm 66 now and had lower back aches with my legs going numb a couple times a year up until about five years ago. My recovery time back then was a week or two. The last time my back went out it was so bad that I had to see a doctor. He said if you want to do away with the backaches just look down, your back has to support your belly and you are too fat for starts. I weighed 242 pounds, went on a high protein low carb diet and got down to 160. No back aches since. After joining TT I also found TPI and found a lot of good golf focused exercise videos that have helped a lot as well. Golf is hard on the back. Hope you can heal and play the tournament.
  5. etakmit

    etakmit
    Rochester, NY

    I'm only 34 and I've had my share of back strains (playing sports all of my life have been the culprit!)

    I always found I had the best results when I didn't go back full bore.  I'd rest it until the discomfort was gone (preferably entirely) and then I'd take up whatever sport it was at a lower intensity.  If I was just being a gym rat I'd cut back what I was doing.  I also did my best to be VERY cognizant of what I was feeling.  I could easily tell when I started to push too hard and that was it I'd stop for the day.

    Listen to your body and take your time.

  6. Don O

    Don O
    Madison, WI

    Allen L said:

    Not qualified to offer advice Carl but I know all about back trouble. I'm 66 now and had lower back aches with my legs going numb a couple times a year up until about five years ago. My recovery time back then was a week or two. The last time my back went out it was so bad that I had to see a doctor. He said if you want to do away with the backaches just look down, your back has to support your belly and you are too fat for starts. I weighed 242 pounds, went on a high protein low carb diet and got down to 160. No back aches since. After joining TT I also found TPI and found a lot of good golf focused exercise videos that have helped a lot as well. Golf is hard on the back. Hope you can heal and play the tournament.
    Allen has some great points. At 64 I have to be careful (no more laying bricks), but this year has gone much better with core strengthening with some weight loss, a new mattress, and a couple of ideas from a TPI instructor on what to exercise. I already knew my issue was muscle weakness/some disc bulging, not a ruptured disc, so workouts/stretching were centered on those issues. Do find out what damage may exist, then find specific treatments. I value the TPI over PTs as I haven't had much luck with getting personalized treatments for my needs from them. As men, we shouldn't try to self-treat back injuries like we would a cold or a blister.
  7. Carl T

    Carl T
    Little Rock, AR

    Good points. I know I am over weight and maybe this is the signal that I need to start cutting back on snacks and sweets. When your back swarms like mine it gives you good motivation. In the past I have used a great back exercise called "The Foundation". It really helped me the last time I had this same issue which was about two years ago but I got complacent and only did the stretches maybe once every couple of weeks. I have gone two days where I have taken 8 ibuprofens each day and so far today I have not taken any. The pillow between my knees has really helped and today I am going to start doing some back stretches and exercises. I had to cancel a monthly men's golf tournament today and I am hoping I will be able to play a week from this Friday. When your routine is playing or practicing golf 5 to 6 times a week and goes down to zero it is really depressing. I really appreciate the responses to this issue as I know most golfers will have these same issues if they play long enough.
  8. Carl T

    Carl T
    Little Rock, AR

    Found some great info and exercises for my back strain on the TPI website. I took the post injury test to see if I was ready to start playing again and passed. I still have problems sleeping as I wake up with a dull pain in my lower back after about 6 hours or so and have to stuff a pillow between my knees if I sleep on my side or snug it up to my tosh with both legs up on top to make the ache go away. I'm trying to see if I can go a whole night without the extra pillow but I cannot. Anyway the TPI site says to start off just chipping and putting. The next day try making full swings with a 7 iron and the next day go through your bag. I will start tomorrow. Now I know how TW feels and why he is not playing much golf.

  9. William P

    William P
    Spring, TX

    Stretch out your hamstrings.

  10. Speedy

    Speedy
    East Coast, NH

    Carl T., WIlliam P. brought up a great point.  I pinched my sciatic nerve last December and told my fitness instructor about it.  He explained to me once you feel better start stretching out your hamstring and glutes (loosening it up) and of course work on your abs.

    For the glute and hamstring i bought a foam roller and every night (try to at least) i stretch those out.. There's a lot of stuff on line about that.  it's worth looking into. 

  11. Carl T

    Carl T
    Little Rock, AR

    My back is much better and today I was able to go through my bag on the range. Spent an hour and a half total, chipping, pitching, bunker play, range and putting. I will be able to play in the big tournament tomorrow. Stretching the hamstrings is very important for golf and your lower back. It has taken about a month to get to where today I hit balls with full swings and my back does not feel like it in a vice. Never realized how good it feels to be able to pick up a ball and set it on a tee without any discomfort. I know I am not out of the woods yet but with the good tips here and encouragement, the TPI website and my local gym I am ready.
  12. Carl T

    Carl T
    Little Rock, AR

    This is a follow up for future reference. My back went into spasms on the driving range 6 weeks ago and I went home and iced my back and took ibuprofen for 3 days. Did not pick up a club for 5 weeks. I played my first round 5 days ago (score was terrible)and planned to get back to my golf schedule, practice Tuesday, Play Wed & Thurs, practice Friday and play Saturday. Due to cold, windy, rainy weather have not swung a club in five days. Instead of golf I have become a gym rat walking, stretching and doing weight machines. I now know when my back goes out on me it's going to take at least a month before I can play again.
  13. Bomber3

    Bomber3
    Lake St Louis, MO

    Military

    Carl,

    Glad to hear you back is better.  Being a gym rat this time of year isn't a bad thing.  Take the time now to work on your conditioning while the weather is not so nice and you'll be golf fit when the weather improves.  I have found that the time I put in working out in the winter really helps once golf season swings around again.

    Barry 

  14. froneputt

    froneputt
    Flower Mound, TX

    I empathize, having had back problems, off and on, for 20 years.  Now at 59, I get a monthly massage from a guy who beats the crap out of my body for 1.5 hours. I think the entire body gets stressed/tight, and as we get older, we need more assistance.

    Over the last year, I was getting back strain about once per month and getting tired of it. I'm in decent shape, and my swing does not place a lot of stress on the back, but still, bending over or taking an unexpected step, can do some damage.

    Finally, I tired of it, said to heck with the naysayers and purchased a blemished Teeter Inversion Table 3 months ago .... NO back problems since I began using the inversion table. It's great and only takes about 3-4 minutes at a time. I get up in the morning, stretch out the back for a few minutes, before golf, after golf, after mowing the lawn, after a workout ... anytime you want to stretch it out. I only do a full inversion for a few seconds. Most of the time, it's less than full. The added benefit is the blood to the brain helps use those vessels, and as you get older, that's important. As with all things, do not overdo it.

  15. Listentomewine

    Listentomewine
    Valencia, CA

    As a 43 year old that has suffered through two recent back issues, that include an extruded fragment last May and a collapsed disc, this February both on the left side between L4 and L5, the one thing that worked for me was core strengthening and flexibility.  With a regular regimen of stretching and core I was able to get back out on the  course.  I am now enjoying my new AP2's and swinging the club better than before I injured myself last year.  See a physical therapist and tell him what your experiencing and have him design a routine for core and flexibility.  Your back will thank you.

    CJA

  16. James C

    James C
    Braintree, MA

    For me, much of my lower back pain was diagnosed as a hamstring problem - believe it or not.  My physical therapist told me I had some of the tightest hamstrings she had ever seen.  Lots of targeted stretching and increased core strength has worked wonders for me.  Good luck, I have felt your pain and it's not any fun.

  17. Carl T

    Carl T
    Little Rock, AR

    The great thing about the Team Titleist discussions is that I went back to find when I had strained my back and originally posted it back in 2012. The back stretching exercise "The Foundation" which helps strengthen the muscles that support the spine takes about 4 to 6 weeks before you really start to feel the benefits of the program. In this microwave instant result world we live in I forget that back injures and at my age, 67, take 4 to 8 weeks to get back to normal. I am thankful that when this happened to me it happened at the time of the year when golf is not very enjoyable due to the cold, wet winter weather. Also I am grateful for the response from the golfing community that I am not alone and this is really a common topic with all golfers at all ages. One more point I would like to make is that when your back starts to feel normal, don't over do it when you start back practicing. A few days ago I spent an hour doing nothing but practicing chipping and pitching, then went to the practice range and hit my 8 iron and driver for an hour and a half. My back held up but man was it sore. Ice, a couple of ibuprofen and about 45 minutes of massaging helped me feel better. When will I learn to slowly take it easy !

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