Many golfers complain of back pain. This article looks at a few reasons: cold or stiff muscles, weak core or abdominal muscles, bad posture and too much sitting down in the golf cart. Here are actions you can take so that you play golf without straining your back.

Stretch and Warm up When your swing your club and hit a golf ball with a lot of force, you are performing an explosive move. Explosive moves will often strain your muscles, including the lower back muscles if you havent warmed up. Why should playing golf be so different to other exercise? You would never sprint down the road at full speed without at least some kind of warm up, like running on the spot. If you get up in the morning and tee off, hitting the ball as hard as you can, without any stretches or warm ups beforehand, you could easily sprain your back muscles. Do these 2 stretches-your hamstrings and shoulders. After doing these two stretches (see below), twist lightly side to side. Now do some practice swings, slow and easy, with your golf club. You should now be warmed up sufficiently.

Hamstring stretch Your hamstrings (the muscles at the back of the upper legs) are important to stretch because they are attached to the pelvis. This means that they pull on the pelvis when they are tight. You need looser hamstring muscles in order to prevent them pulling on your pelvis and lower back. A simple standing hamstring stretch is as follows: Put your right leg in front of your left leg, keeping the right leg straight. You can bend the back leg (left leg) slightly. Bend forward at the hips and hold onto your right shin or ankle. You will feel a stretch down the right leg. Hold this for 15 seconds or so and then repeat on the left side.

Shoulder stretch Any swinging action like swinging at a golf ball uses your shoulder muscles. Just like your hamstrings, tight or cold shoulder muscles dont respond well to sudden movements. Put your right hand at the back of your neck, between the shoulder blades, pointing the elbow upwards. Hold your right elbow with your left hand and gently pull. You will feel a stretch in the right shoulder. Hold this stretch for 15 seconds. Repeat on the left side.

Posture. Dont bend your back when you pick up your golf bag or when you pick up a golf ball. Even though they might not be heavy weights, the repeated action of bending the back can strain your muscles. Bend your knees, not your back. Pick up your bag with the leg muscles taking the strain, not your back.

Strengthen your abdominal muscles. Do 5-10 minutes a day of strengthening exercises. Choose crunches rather than sit-ups as sit-ups will strain your back if you are not used to exercising. Perform 10 repetitions to start with and increase this each week. Also choose a stability exercise, like the plank. Time yourself and try to improve the time you spend in the position each week.

Dont sit in the cart all day Golfers need to get out of the cart and walk some of the time-you have less chance of back strain. Walking exercises muscles that otherwise remain stiff if youre sitting. For example, walking exercises your hamstrings, which, as we said, can affect your back if theyre stiff. Walk half the course. Enjoy your golf!

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