We're on hole #7 looking down at a 130 yard, tee to green shot with the pin tucked in the middle left. WE'VE made it six holes, coming off a birdie on the 407 YARD #6 with 3 holes to go, then suddenly the back tightens, tempo gets quick, turn gets short, shoulders over- compensate, and we get the pull, straight left into the water-BOGEY! It should have been another par.
Sometimes the mind is able, but the back is unable. Back pain of some sort is almost a guarantee in today's world. The major reason for back pain is tight hip flexors.
From the golfer's point of view, short tight hip flexors are a common cause for loss of distance off the tee, pulled drives, and poor posture at address. A combination of tight hamstrings and tight hip flexors, restricting your trunk rotation, account for the limitations in achieving a full backswing. Tight hip muscles will not only wreck your golf swing but, they are the most common cause of back pain. There are many reasons for weak back muscles, weak abdominals, tight hamstrings and so on. One of the biggest reasons, is a lot of people spend their days sitting. It may be sitting for long periods of time on an airplane, in a car, or at the computer. How can this hurt? Unfortunately, when we are in the seated position, the hip flexor muscles (in particular the Psoas) are contracted or shortened. When in this position for a long period of time the hip flexors want to stay this length, making it harder for them to return to their correct length. Why does this impact the lower back? Simple, even though the hip flexors attach to the front of the upper thigh bone, they run through the hip joint and attach to the lower back. When the hip flexors stay short and tight, they pull on the lower back.
Many times this can be misdiagnosed and the patient is told to stretch the low back and strengthen the abs, but the problem persists. One of the best ways to get rid of this low back pain is to simply stretch hip flexors and open up the pelvic region daily.
Try The Spider hip stretch to open up your hip area.
To start, get in a standard push-up position, with back flat, hands shoulder width apart and slightly separated. From the start position, begin by taking your left foot and placing it outside of your left hand. How far forward you go depends on your current flexibility.
After you move your left foot outside your left hand, hold it for a second or two then, slowly attempt to press your left forearm to the floor. This will create a greater stretch for the hips and hamstring, then return to the start position.
Repeat on right side. Do 10 to 15 repetitions, 3 times a side.
If lower back issues are affecting your ability to play your best golf, and you would like to play more rounds this year pain free, you owe it to yourself to seek out a professional golf fitness instructor to design a program for you. A professionally designed golf fitness program will focus on improving your flexibility along with a combination of strengthening exercises to further decrease the chance of injury to your back. It is imperative that you undergo an assessment to determine your needs, strengths and weaknesses prior to the design of your program. The great thing about an organized golf fitness program is that it can take less than 30 minutes a day to see dramatic improvements in your game. Not a bad price to pay for more consistency along with pain free golf is it?
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