Fitness Tip - Strength, Flexibility Can Cure Back Pain
By Fitness Expert Katherine Roberts
If you watch television for even a few hours, you will most likely see numerous advertisements for pain relievers. The typical scenario shows an individual who bends over to pick up something but is unable to stand back up because of severe back pain. This nagging persistent chronic ailment is commonly referred to as lower-back pain. As we know, this TV scene is not that far-fetched from reality. During my career in fitness, I have trained thousands of people, from the sedentary to elite athletes, and by far the most common complaint is with our backs.
Golfers often suffer from discomfort in their erector spinae or lower-back muscles. Excess weight, weak abdominals and tight hamstrings often exacerbate this problem. In the case of golfers, it’s also caused from repetitive movements that stress the lower-back area.
We know the Natural Golf swing puts less strain on the back than the conventional swing, but it is still necessary to have the strength and endurance to maintain a straight spine during the swing.
Ian Lapotin, an eight-handicap golfer who focuses everyday on strength and flexibility exercises for his lower back, puts it well: “I work my back to maintain control, accuracy and to feel more grounded in my swing. When my back is injured, there is a hesitancy or apprehension in the swing. When you anticipate pain, you are not able to focus and swing freely.
In the last Fitness Tip, we focused on core strength, as it relates to the abdominals. Remember, the core of the body includes the lower back. The following exercises will increase flexibility strength, power, distance and endurance in that area of our bodies.
Remember to engage your buttocks before and while you practice these exercises. This will protect your lower back against injury: Typically, you will feel the muscles working in your back but you should not experience any pain. Remember to breathe slowly and deeply through the nose.
Downward Back Stretch
This stretch effectively works the back and shoulders. It will provide a nice warm-up to begin the process of working the low back muscles.
Sitting on all fours, walk your hands away from your shoulders and lower your buttocks slightly toward your heels. The hands remain apart at shoulder width. After stretching straight ahead, walk your hands to the right or left side and maintain that position. Hold all three stretching positions for 15 breaths each.
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Locust Stretch
This pose will strengthen the lower back. Lying on your belly, put your arms in front, wider apart than shoulder width, with palms facing each other and face on the floor. Engage your buttocks, lifting your right arm and left leg. Hold for 10 breaths. Switch sides by lifting the left arn and right leg. Level Two: Hold both the arms and legs up at the same time for 10 breaths.
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Balanced Table Stretch
On all fours, bring the spine to a neutral position. Engage the core strength of the body. pulling the abdominals in. Slowly lift your right leg feeling the buttocks and lower back working, and then lift your left arm. Hold for five breaths and switch sides.
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As you combine these back exercises with the abdominal exercises we covered last time, you will be on your way to a stronger, more supported core. You will also have better posture, both on and off the golf course.
Katherine Roberts, yoga instructor at The Boulders Resort and The Golden Door Spa, Carefree, Arizona has made available on video her copyrighted golf exercise program based on yoga principles.
(These fitness tips are © Katherine Roberts, used with Katherine's permission)
