The observation : The main stress at the dorsal column occurs during the rotational movements of the bust. The resulting trauma accounts for approximately 4% of the injuries observed among golfers.

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The injuries are micro-traumatic. It is osteoarthritis and / or vertebral blockage caused by a musculo-ligament contraction.

In addition, the vulnerability of the backbones increases with accumulated fatigue. The repeated wearing of the golf bag - be careful in particular when you lift or put down your bag or when you pull your trolley - and bad positioning during the swing, with in addition a club too short or too long in relation to your body type, accentuate the stresses on the spine.

The onset of back pain when golfing is most often the result of poor posture at address. If you tend to make the back round, even with the head well clear of the shoulders, you create a blockage at the level of the dorsal vertebrae. You will easily see, moreover, that if you are in this posture, you turn much less easily than by keeping your back straight. Experience it, it quickly reveals itself to be significant.

The consequences on your golf course: the lack of amplitude will have the effect of shortening your trajectories, your balls will lack precision, the search for regularity in your shots will only be more difficult.

The goal : Make your back part as flat as possible at the address.

Besides mentally checking your back for "flatness" before each stroke, it's important to work on your stance at address.

A very simple “mantra” should be remembered, especially if you practice a lot: “At address, between my shoulder blades, I respect my spine! "

Two exercises to practice daily

The problem : Even if you have been holding yourself “badly” for years, it is not too late to react and find the position of your back that will allow you to release your swing even more while reducing the risk of an injury in the middle of the back .

You may have accumulated joint and musculoskeletal blockages for years without ever paying the price. But know that one day or another, the time will come when you will need to consult an osteopath so that he releases you from your tensions and first disabling pains, intercostal pains, point in the back that goes back to the cervical, lack chest enhancement (breathing), fatigue. Coughing can also create back pain blockages just like restrained sneezing.

But it is up to you to continue the process, under penalty of remaining trapped in a vicious circle: “Relieved, I return to the course. Concerned about my routine and focused on my benchmarks, I start playing "as before". I inevitably hurt myself. I'm going back to my osteo… If you don't put in yours, it's endless! An osteo is not a magician.

The solution : During these two exercises to do at home or at the practice, your commitment to muscle level will not be very important.

At first, you put yourself at the address, lower your shoulders and take out the pelvis slightly. Knees slightly bent and bust slightly tilted forward, try to have the back as straight as possible.

To check your correct position, with an iron (whose head you hold with one of your hands placed at the bottom of your back), you will make sure that the club is in contact with: back of your head, your back to your lower back. If your club does not touch your lower back, you are hunched over.

It is therefore necessary to remedy this by regularly performing two very simple exercises:

Exercice n ° 1

Standing, arms stretched behind your back, fingers intertwined, pull your hands down and hold for 4 to 5 seconds. Repeat this movement ten times. Do this exercise as often as possible

You will straighten up by shrinking your shoulders and remove this ugly "bump"!

Exercise 2 (visualization)

Imagine a club placed on your back in the playing position, and thus make slight rotations from right to left, keeping the imaginary club well pressed on your head and on your back, without muscular effort, just in sensations.

The interest in your game: Be able to repeat as many rotations as you want during your game (s) of golf, easily, effortlessly, without limitation, without pain, without risk of injury.

Warning : In some serious cases such as hernia, It is prudent to rely on doctors and surgeons specializing in this type of pathology.

The advice given here could not apply to serious pathologies, requiring a complete cessation of all physical activities, and / or an operation.

By Steve Chadefaux
PGA Golf Pro
Mental trainer
Osteopath DO

Steve will make himself available to the readers of swing-feminin.com! Do not hesitate to contact him for all your back and swing problems!
tel: +33 (0) 607 211 441
mail: stevechadefaux@orange.fr