Improve Your Golf Game, Save Your Back

Cypress Golf Report

June 16, 1999

Tips and Advice From Doctors of the American Chiropractic Association

Many avid golfers contort their bodies into oddly twisted postures, generating a great deal of torque.

Couple this motion with a bent-over stance, repeat 120 times over three or four hours, add the fatigue that comes with several miles of walking, and you've got a good workout -- and a recipe for potential lower back trouble.

As America's love affair with the game continues to grow, the American Chiropractic Association's (ACA) -- www.amerchiro.org -- has advice on how to take a proactive approach that will prepare your body for many years of pain-free play.

``Most golfers go until they get hurt, then look for help,'' says Dr. David Stude, member of the ACA Sports Council. ``We advocate a different approach -- by helping patients look at what they can do right now to reduce the likelihood of future injury.''

If you take this approach, you're in good company. According to Dr. Stude, Tiger Woods says that lifting weights and visiting his chiropractor regularly have made him a better golfer.

Dr. Greg Rose and Dr. Stude, both founding fellows of the National Golf Fitness Society and members of the ACA suggest these simple measures to help you avoid back pain or injury and improve your game:

Purchase equipment that fits. Don't try to adapt your swing to the wrong clubs: A six-footer playing with irons designed for someone five inches shorter is begging for back trouble.

Take lessons. Learning proper swing technique is critical. At the end of the swing, you want to be standing straight up; the back should not be twisted. Wear orthotics.

These custom-made shoe inserts support the arch, absorb shock, and increase coordination. ``An orthotic can improve the entire body's balance and stability, which translates into a smoother swing,'' Dr. Rose says. While the upper part of a shoe may score style points, what the foot rests on affects your game.

Avoid metal spikes. They tear up greens and can increase stress on the back. Soft shoes or soft spikes allow for greater motion.

Warm up before each round. Take a brisk walk to get blood flowing to the muscles; then do a set of stretches. To set up a stretching and/or exercise routine, see a doctor of chiropractic or golf pro who can evaluate your areas of tension and flexibility.

Pull, don't carry, your golf bag. Carrying a heavy bag for 18 holes can cause the spine to shrink, leading to disk problems and nerve irritation. If you prefer to ride in a cart, alternate riding and walking every other hole -- bouncing around in a cart is hard on the spine.

Keep your entire body involved. Every third hole, take a few practice swings with the opposite hand to keep your muscles balanced and even out stress on the back.

Drink lots of water. Dehydration causes early fatigue, leading you to compensate by adjusting your swing, thus promoting injury risk. Don't smoke or drink alcoholic beverages while golfing, as both cause loss of fluid.

Take the ``drop.'' One bad swing -- striking a root or a rock with your club -- can damage a wrist. If unsure whether you can get a clean swing, take the drop.

For more information, or to find a chiropractor near you, call 800-986-4636, or visit the American Chiropractic Association's (ACA) Web site at www.amerchiro.org.