Sports: Golf
Playing golf has several aspects that entail a risk for the onset
of back pain: maintained leaning positions and sudden twisting movements
when hitting the ball with the club, the repetitive movements always
on the same side, that tend to generate muscle imbalance, and the
suddenness of the impact against the ball and the vibration which
it generates. These aspects worsen if compensatory exercises are
not performed in relation to how frequently golf is played and,
especially, in players who have not acquired a great technique.
It is recommended
To follow an exercise program which will help develop musculature
on the spinal column, to compensate for the muscular imbalance.
Exercises that are considered adequate for certain individuals
may prove inadequate for others. It is therefore convenient to
undergo a physical examination and muscular assessment by a physician
to determine the best program for each individual case.
To always perform a 15 minute warm up session before engaging
in any exercise activity. Warming up is essential to prepare the
body for further exercise and to avoid injuries. Start by walking
along the golf course during a few minutes and move all the involved
joints (elbows, shoulders, hips, spinal column). At the end, practice
a series of club strokes (especially the drive style), but softer
than normal.
Practice first with a 9-iron, and then go on to the 5-iron before
using the drivers.
Play with the best possible style, rotating the dorsal spine
the most and the lumbar spine the least.
When you swing, keep your spinal column as vertical as possible.
Remember to stand up right just after hitting the ball.
Avoid rigidity: keep the back muscles as relaxed as possible.
To have a set of golf clubs balanced and adapted to each player's
requirements, take into consideration the club length, that it is
made with a non-vibrating material and an anti-gliding grip. A good
option is to use specifically made to measure golf clubs.
Instead of taking a cart to go from one hole to the other, walk
there.
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Back Pain Research Network 
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