I'm "only" 35 years old, but for the past couple of years, after playing a round of golf, I find that my back gets stiff and sore. I especially noticed this last autumn while on a golf weekend, where I was basically incapable of playing on the last day, having played 60 holes over the previous 2 days.

I'm not looking for medical advice as such, but I was wondering if anyone else has been in the same boat, and if there are stretching / strengthening exercises that can help?


Thanks.

There's a great book that's been out for some years now, fantastic ideas, examples on how to keep you back in good order. It works for me... The Kamasutra....

Having offered this recommendation, be careful as you could find yourself knackered before you start playing.

Alan,

I sympathise with you for having back pain.I suffer from a spinal disease and even though i lead a normalish life one of the gifts from this is stifness and pain after playing golf.Sometimes i stiffen up so bad i can hardly move or walk.

I don`t want to go on and on about it but with the experience i have had its very importanat to find out why this is happening.If its every now and then or after too much golf then it could simply be over use or too much use of your muscles,if its every time it is worth getting checked out.I spent two years worrying what was wrong and scared of what it might be and finally finding out is a huge relief.One of the worst things was fear of being told i am and have done further damage playing golf,i was lucky in a way because golf is a fantastic form of exercise for my particular problem.Keeping supple and keeping a reasonable amount of strength in my back is a must.

Its quite hard to demonstrate exercises on here but basically i find a few minutes of simple stretching helps warm me up (As we are supposed to anyway !)and keeps me supple and reduces stiffness.I don`t do anything spectacular just routine twisting from side to side,leaning forward and things like that.For me thats only a small part of it,once warmed up i need to keep warmed up.When teeing off i have a pre shot routine which involves a couple of swings with my driver.I do this to make sure i`m warmed up and as supple as can be before letting rip ! I often get comments and remarks like " Bloody hell i`m getting knackered watching you" Etc but they have no idea why i do this...it helps me though.

Do you carry or use a trolley ?

Bizzare as it might sound for someone who suffers from back problems but i use a carry bag and for the moment it helps me.I used to use a trolley but one winter all trolleys were banned even people with doctors certificates were not allowed to use them so i had no choice but to borrow the Pros carry bag and i`ve used one ever since.Its an extra form of exercice carrying plus it keeps me upright.The bag sits nicely at the base of my spine so i don`t slouch and the straps ensure i`m straight as well.When i used to use a trolley i used to contort my body at a funny angle to pull it and this didn`t help me.So thats something worth thinking about ! I know at some point i will have to revert to an electric trolley but for now i`d rather carry and use this as another form of exercise hopefully keeping my back stronger.

Warm down as well,its well known in sports this is a big help in helping to prevent muscle seizure.

If you can`t golf or don`t want to then swim !!! I`m` a fool because i play golf in all weathers but if i didn`t then i`d probably go swimming.I see a surgeon twice a year and he is more than happy for me to golf but keeps telling me how great swimming is for bad backs !

Hope i havn`t gone on too much or havn`t taught you to suck eggs.Keep suple,keep your back strong and find out why if its a regular thing.I was over the moon to find out i had something wrong and what it was then at least i could get on dealing with it and knew why i was in pain.Having something wrong is not terrible...not knowing is !

A sore back is the bane of my golfing life. I'm incapable of playing the day after a round of golf unless I have a soak in a very hot bath. Strange, as I can play 36 or even 45 in a day - just as long as I don't stop.

I find it slightly better to carry a lightweight bag rather than pull a trolley. I might look into these 3-wheeler push ones or even an electric one, but I'm pretty sure the bag/trolley thing is only about 25% of the problem.

The only real longterm solution I think is for me to lose a bit more weight and strengthen my stomach muscles.

Alan, as mentioned stretching b4 & after is very important but Davids points are also very valid. Many of us 'spread'around the middle as we get older and will normally do less and less physical exercise as well. This puts tremendous strain on the back muscles and, apart from being a good idea to lose a bit of weight, strengthening these muscles helps a huge amount.

If you are physically up to it then putting up a chin-up bar at home is a fantastic solution. I have one in the upstairs hallway and will do 2 or 3 chin-ups maybe 10 times a day. The difference this makes is amazing in a short space of time. It will also improve your golf game as you will be able to feel like you are swinging more effortlessly.

Don't feel silly if you can't do any at all at first, just the hanging from the bar and stretching will help your back. But persevere, it took me a week to build up to being able to do 3 in a row! Also remember to vary with hands facing towards and away from you....Al

Thanks for all the advice.

I take time to stetch and warm up before I play, and it doesn't bother me during a game. Like David, it's only when I stop. The warm down idea sounds like a good one, it's something I don't do after a game.

I've been thinking of doing swimming from a fitness point of view, as I find I'm playing less football these days. If that's something that will also strengthen my back, then that's an added incentive.

Oh, and I do use a trolley.

After nine holes ,rub in from Tescos some Iboprufen gel and after,works wonders and not just on your back and keep it in your bag.

Cheers, Gil - I've got some in the cupboard, I'll give it a go next time out.

When visiting the Physio about a foot injury. I got to talking about warming up exercises before playing golf and showed some of the ones recommended in a book and she said they were absolute no nos more likely to make a back worse.

If you have a sports injury clinic in your local hospital a quick consultation is worth it.

I would say without Ibuprofen I would have had to have given up the game ten years ago but always remember to eat before taking it as long term use can lead to stomach ulcers.

ps meant to add if you use an ordinary trolley push don't pull

I used to end up with a sore back (and neck) quite often and it was down to bad swing technique. So before you apply the creams and do the stretching take a look to see if the problem is swing related. Don't try to mask the problem, it will always be there and getting worse. Always take advice from what your body tells you. If it causes pain then something is likely to be wrong.

When swinging the club there should be no jarring of any muscles or joints, it should be a free and easy motion. Plus - the ball goes further!

Other areas of the body to 'listen to' are the elbows, otherwise tennis elbow may creep up on you.

True story recently (Daily Mail) : Bloke goes to doctors with a bad back through golf. Doctor says get some golf lessons.

Ray

Thanks, Ray - I've just had a course of lessons, actually. I think my back was fine until we had kids - running around after two young boys, lifting them, etc doesn't seem to have done me any favours. Nor does sitting at a desk for 35 hours a week!

Iv'e really found a tens machine with multi functions for pain relief and massage works really well,£35 on e bay.
Field and Scott electric buggies @ £120 will take all the pain away.

Alan
I used to have back problems but got some good advice from a physio.
Do you get problems while playing ?
If NO.
Then the problem is the way you recover after playing.
What was said is the twisting etc. involved in playing loosens up the spine and back muscles , if you then "lounge about" your back settles away from the normal position.
It is not the golf that causes the problem it is sitting in a "slovenly" position.
If you get pain while playing try a golf pro to check your swing