Lower back issues - advice/suggestions

BraveDonut

I was watching the WGC-Accenture Match Play Championship at the weekend where Louis Oosthuizen was struggling with his back. The commentator at one point noted that every golfer should keep their lower back in "rude health".

Well mine certainly is not! I suffered with it a number of years ago and now the only thing that seems to aggravate it is playing golf. Although I am starting to think that it may be just bad posture in the 4-hour walk. I use an electric trolley because I simply can't carry a bag.

Anyone got any advice or suggestions on things to do from a preventative maintenance point of view or what to do when pain occurs - exercises, creams, supports? (Not really into taking meds).

The exercise that I use most is to lie on a flat surface and bring my knees up to my chest and to then rock from side to side.

Thanks

Tiddlypeeps

Pilates really helps. Try find a course run by a physiotherapist. There are some people out there who have little to no qualifications trying to sell themselves as experts. If you don't do the exercises right then they may not be effective and could cause further injury so with a physiotherapist instructor you can be fairly confident you are doing everything correctly.*

If you aren't interested in that then just try to do any exercises you can to strengthen your core muscles. The one you mentioned is a good stretch to do when the lower back is feeling a bit off, but it will not build strength in the area. So it will only treat the symptom and not the root of the problem.

Booking a visit to a physiotherapist would probably be worth while, just to rule out any serious underlying issues.


*not saying there are no good instructors who aren't physiotherapist it's just a good way of filtering to ensure you end up with someone good.

PARlance

BraveDonut wrote: »

I was watching the WGC-Accenture Match Play Championship at the weekend where Louis Oosthuizen was struggling with his back. The commentator at one point noted that every golfer should keep their lower back in "rude health".

Well mine certainly is not! I suffered with it a number of years ago and now the only thing that seems to aggravate it is playing golf. Although I am starting to think that it may be just bad posture in the 4-hour walk. I use an electric trolley because I simply can't carry a bag.

Anyone got any advice or suggestions on things to do from a preventative maintenance point of view or what to do when pain occurs - exercises, creams, supports? (Not really into taking meds).

The exercise that I use most is to lie on a flat surface and bring my knees up to my chest and to then rock from side to side.

Thanks

The only advice I would give is: if it's causing you pain, it shouldn't be, and taking advice on here could cause more problems than it solves.

Go see someone who knows their stuff, it could mean a decade or so more golf.... what golfer wouldn't justify that.

BraveDonut

Thanks for the help.

Can anyone recommend a professional that might be good to talk to ?

J6P

Do planks..good for strengthening the lower back and core.


http://www.golf.com/video/natalie-gulbis-hits-gym

PARlance

BraveDonut wrote: »

Thanks for the help.

Can anyone recommend a professional that might be good to talk to ?

Not sure where you are based, and it's been a while since I've been in the with one but if you give your general location others might have recommendations.
Alternatively you could just do a search for physiotherapists in your area. It wouldn't be a bad idea to get recommendations from people who have been in with them, like everything there will be good and bad... but at least the bad won't be as bad as doing some exercises blind.

Even that exercise you seem to be doing now might be doing more harm than good. It seems a bit intense for someone with a back problem....Crap, there's me giving advice when I said not to take it

BraveDonut

The exercise that I mention was given to me by a Chiropractor who I did 16 sessions with a few years back. The diagnosis was shortened hamstrings that were essentially pulling my a$$ down and was affecting posture. The other major exercise was hamstring stretches before playing football (not playing anymore).
Ultimately 16 sessions was a lot of money for very little benefit.

I am based in South Dublin/North Wicklow

Golfgraffix

I was the same last year and then one day in Feb i couldnt walk, stand or lie down without being in servere pain, the only position that gave any relief was sitting.

After 3 weeks of intense physio i had back some mobilty but still very weak. Had a sacn that showed a rupture in my S1L5 on the left side, doc says it has been there for a while and without proper managment will more than likely get worse or at least flair up every now and then.

I went on a pilates course, 1st 4 weeks were stretching exercises and the next 3 were strenghtening ones. The differnce since then has been amazing, much more flexible, 60% pain free.

My advice would be to go see a physio, if needed get a scan and start some exercise regime.

Good luck withit, i would not wish the pain on my worst enemy.

J

Tiddlypeeps

I'd stay away from Chiropractors. The vast majority of scientific studies on the practice conclude that it is no better than a placebo.

I used to see one regularly for back pain. It was the same most visits, a few clicks some recommended exercises and I'd feel a bit better for maybe a day. Costs way to much money for no real results.

BraveDonut

Any difference between a Chiropractor and an Osteopath?

Tiddlypeeps

The actual science behind osteopathy checks out, most studies conclude it's pretty effective at combating back pain.

However thread carefully as it's not a protected term here in Ireland. I had pretty good results with one osteopath but I moved to a different area so I had to change to a new osteopath. The second one was a total quack. He tapped lightly on my head for about 20 minutes, he said he was altering the cranial waves so that they would better heal the issue or some nonsense. Unsurprisingly it had no effect.

So they can be good, just be careful who you choose.

uberwolf

There's a growing number of physio s out there who have qualified through the titleist school of thought. I'll have to dig the name of the lady who's based up in rush out. She was very good, but it was a few years ago.

edit 1: mytpi http://www.mytpi.com/

mike12

A lot of golfers cause themselves back pain as they bend from the waist not the hips.
http://golf-info-guide.com/golf-tips/setting-up-your-shot/should-you-bend-from-the-waist-or-the-hips/

PARlance

Tiddlypeeps wrote: »

The second one was a total quack. He tapped lightly on my head for about 20 minutes, he said he was altering the cranial waves so that they would better heal the issue or some nonsense. Unsurprisingly it had no effect.

Did it improve your putting in any way? I would try anything for that

Dr_Colossus

If you're in pain then definitely visit a physio. I'd highly recommend Aidan Woods in Pearse St, Dublin 1. Seriously knows his onions and a believer of prevention so will sort you out without having you come back repeatedly unnecessarily. My lower back/disc was inflamed two years ago and was in a lot of discomfort. Couldn't sit in the car for any longer than about 20 minutes and general sitting aggrevated it. He sorted it right out, took a few sessions and a lot of exercises and work but I've had no reason to visit him since.

In terms of maintenance in general it's important to work on your core so as others have said stretching and specific exercise is crucial along with good posture. Pilates is good and should teach a lot of specific exercises to target your core. Foam rolling is also great for kneeding out stiffness and aches. Once you've some semblance of a core you can't really beat an ab wheel to work out and add stability to your back and shoulders:

Good posture playing golf is also so important so don't slouch while playing as it puts additional stress and wear on the lower back joints.

delboykelly

I'm having real problems with my back at the moment. I'm 32 years old. Went to osteopath in Bray October 2013 and he said he realigned my back. But I didn't get a whole lot of relief. I find that my golf swing really sets the pain off. So I started going to Alex Gleeson in Kilcoole. He's a physio. Bout €50 a session so I suppose not cheap but it's starting to pay off for me so I think it's worth the money. He gave me an exercise programme to follow too. I'm still having trouble with back but hopefully it will get better. I def feel yor pain. But I would recommend that guy anyway. He really knows what he's talking about.

GreeBo

J6P wrote: »

Do planks..good for strengthening the lower back and core.


http://www.golf.com/video/natalie-gulbis-hits-gym

I wouldnt do this until you have seen a professional (medical!), you could be causing more harm than good. Once fixed up, by all means, plank away!

BraveDonut wrote: »

The exercise that I mention was given to me by a Chiropractor who I did 16 sessions with a few years back. The diagnosis was shortened hamstrings that were essentially pulling my a$$ down and was affecting posture. The other major exercise was hamstring stretches before playing football (not playing anymore).
Ultimately 16 sessions was a lot of money for very little benefit.

I am based in South Dublin/North Wicklow

stay far, far away from them quacks. Its entirely unregulated, I could open a studio tomorrow and bend you over a dustbin, pushing your neck away with a broom until something, somewhere cracks.

Slievemore clinic in Stillorgan has good physios and also pilates/yoga teachers.
I went there for a shoulder injury and had good results.

Loire

GreeBo wrote: »

stay far, far away from them quacks. Its entirely unregulated, I could open a studio tomorrow and bend you over a dustbin

There's a thought :pac:

I've been to an excellent physio if you're from Cork OP. PM me and I'll send on the details.

Loire.

BoardsMember

I went to a physio with lower back pain. I now go to pilates once a week and it is brilliant. Golf swing has improved, posture has improved, and pain is no longer bothering me.

spacecoyote

Yes, as per previous people have said, stay away from chiropractors.

A friend of my wife's is a physio & essentially what she said is a chiropractor will make the pain go away but not actually treat the root cause of the problem, so you end up going for 16 sessions & not being sorted.

Moral of the story, go to a physio

BraveDonut

@delboykelly:

I think I'll try the Kilcoole option.
Thanks

ShivasIrons

The first thing to find out is what's causing the back pain. If it's the golf swing then the swing needs to be changed, if a physical issue is causing the bad swing, then that needs to be addressed.

I would recommend going to the Lawlor Clinic in Port Laoise, they are one of the best in the country for golf injuries.

the lawman

Warning long post!

Sorry to hear of your troubles OP I know exactly of your frustration. To make it worse, in my opinion, you’ve been treated very unfairly by your medical professional. 16 sessions? And all you got out of it was ‘no relief’ and a barrel-roll every morning. It really annoys me this kind of stuff and it gives physios/chiros a bad press. That person should have been stopping after 4/5 sessions and referring you up the chain for a scan with a consultant or doctor. They were more than happy to string you along and take your cash.

Believe it or not there is very good practitioners out there and hopefully my story and advice can help in even the slightest way.

For the last 6 months I’ve been suffering with horrendous hamstring pain on my left leg. I went through 4 Physios and an Osteopath and all they would say was it was from back or my hip. Manipulated my back and aligned my pelvis and hip but no relief. Luckily the fourth guy held his hand up and said he was stumped and referred me to the Lawlor Clinic (Port Laoise and Blanchardstown).

Turns out that Shane Lawlor is a golf specific physio and chiro and works on the European Tour with all the top golfers. After 2 sessions I was referred for an MRI as he was happy with my back and hips but wasn’t happy with how I was bending my knee. Turns out I had a Bakers Cyst in behind my knee which was sitting at the hamstring insertion. Got it drained and I’m flying now. Was with him last night and we’re moving forwards with building up my golf specific areas. All I can say is he is top class and a few levels above anyone I’ve been to. His peers actual refer their own patients to him which says it all.

My advice would be to go see someone and be firm with what you want. 3 session tops and demand a scan and bring your problem to someone who knows more. Problem is a lot of people don't like admitting they don't have a specific knowledge. If it was me I’d be very close to ringing that physio and asking for my money back on at least 10 sessions.

I hope you get some answers soon and trust me there is light at the end of that tunnel.

BraveDonut

Thanks Lawman,
Would I need to be referred to the Lawlor clinic or could I just contact them directly? Sounds like it would be worth a few trips to Blanch if they are recommended that strongly.
Donut

the lawman

BraveDonut wrote: »

Thanks Lawman,
Would I need to be referred to the Lawlor clinic or could I just contact them directly? Sounds like it would be worth a few trips to Blanch if they are recommended that strongly.
Donut

Just give the clinic a call I believe and try get an appointment. Ask to see Shane but he does be away a fair bit so you may have to wait a few days I'd say.

BraveDonut

I set an appointment with Dr. Shane for next Tuesday.
Thanks all for all of your help

the lawman

BraveDonut wrote: »

I set an appointment with Dr. Shane for next Tuesday.
Thanks all for all of your help

Best of luck with it BraveDonut I'd be very confident you'll get to the bottom of it really soon now.

delboykelly

Let me know how you get on at lawlor clinic. If you get good results I might be paying them a visit. Thanks.

shamrock2004

BraveDonut wrote: »

I was watching the WGC-Accenture Match Play Championship at the weekend where Louis Oosthuizen was struggling with his back. The commentator at one point noted that every golfer should keep their lower back in "rude health".

Well mine certainly is not! I suffered with it a number of years ago and now the only thing that seems to aggravate it is playing golf. Although I am starting to think that it may be just bad posture in the 4-hour walk. I use an electric trolley because I simply can't carry a bag.

Anyone got any advice or suggestions on things to do from a preventative maintenance point of view or what to do when pain occurs - exercises, creams, supports? (Not really into taking meds).

The exercise that I use most is to lie on a flat surface and bring my knees up to my chest and to then rock from side to side.

Thanks

That commentator is spot on. I ruptured a disc in my lower back while playing golf and had severe back pain and sciatica all the way down my right leg with drop foot thrown in too, and unfortunately the pain became chronic. 18 months later, I've greatly improved but still have work to do.

People laughed when they heard that I did it playing golf! Anyway, the key is not to address it when it happens, but to prevent it happening in the first place. The golf swing is a violent maneuver on the back and can take its toll. You should talk to a physio who can give you stretches to do to before and during your round of golf. Trust me (I'm speaking from experience), if you keep addressing the problem only when it happens and end up really injuring your back, you are in big trouble.

shamrock2004

mike12 wrote: »

A lot of golfers cause themselves back pain as they bend from the waist not the hips.
http://golf-info-guide.com/golf-tips/setting-up-your-shot/should-you-bend-from-the-waist-or-the-hips/

I'd bet my last penny on it that this is what destroyed my lower back. I remember completely disregarding advice about proper posture in golf. It is paramount that you adhere to proper golf posture if you want to play (and remain) healthy and pain free.

BoardsMember

mike12 wrote: »

A lot of golfers cause themselves back pain as they bend from the waist not the hips.
http://golf-info-guide.com/golf-tips/setting-up-your-shot/should-you-bend-from-the-waist-or-the-hips/

I dont get this, why dont they show the fella doing it properly, or else make it clear the pictures represent him doing it wrongly.

GreeBo

BoardsMember wrote: »

I dont get this, why dont they show the fella doing it properly, or else make it clear the pictures represent him doing it wrongly.

The show him doing it properly in the video loads, and also in the image below the video?

BoardsMember

I didnt think it did. The video explains it well, but the pics show him doing it differently for a start, i.e. the club behind him. Also, the accompanying verbage says "The club should touch the back of your head and the entirety of your spine. The only space between club and body should be at the neck" but this isn't the case at all in the pics, it is only touching at the top & bottom, unlike in the vid which is good.

rollotomasi

I'm sure this was mentioned above but the hips have to be in a neutral position.
I used to have an S posture thinking it was correct and as a result i used to have some back ache. After then going to a neutral back position, the back pain went.

http://www.mytpi.com/improve-my-game/swing-characteristics/s-posture

https://www.youtube.com/watch?v=l1dNATWOCFI

GreeBo

BoardsMember wrote: »

I didnt think it did. The video explains it well, but the pics show him doing it differently for a start, i.e. the club behind him. Also, the accompanying verbage says "The club should touch the back of your head and the entirety of your spine. The only space between club and body should be at the neck" but this isn't the case at all in the pics, it is only touching at the top & bottom, unlike in the vid which is good.

I think the pics are showing him getting into the position, rather then in the final address position...

Sligored

I had serious trouble with my back and was in pain after any 18 holes . Spent a lot of money on physios.
Met a former Aussie rules footballer one day in strandhill and he suggested I get a tennis ball and use it against a wall or similar hard surface and to manipulate the problem area.
You can feel the pressure points and if it's a muscle problem , this will be just as effective as any physio.
I regularly use this technique after a game and find it to be a source of great relief.
Try it if you don't believe me.

the lawman

BraveDonut wrote: »

I set an appointment with Dr. Shane for next Tuesday.
Thanks all for all of your help

So how did you get on BraveDonut?

BraveDonut

I met Shane on Tuesday and he gave me a very thorough examination. He had me go through a range of stretches and exercises. It took over an hour.
He could find issues with:
- not being able to arch my spine while in a standing position - the core needs to be strengthened where I have been protecting that movement for years
- not properly separating the movements between my upper and lower body - interestingly he detected a potential fade in my long game due to this - spot on!
- I have very good movement through my hips which has helped me develop my short game. This has allowed me to compensate for a poor long game.
- Issues with balance through weakness in the left glute.

He told me that I am actually in very good shape and have good flexibility for someone of my age (46) that sits all day. He said it was admirable that I play to 9 considering I have this back issue.

He gave me a series of very detailed exercises/stretches. He only emailed these to me today so I haven't go through the work out yet. He provided youtube links so that you can see the correct way to do these.

He said that he is happy that he can work with me to resolve my issues - he will do a number of sessions and then refer me to a strength coach, again someone specialising in golf.

Overall:
1. Happy with how the session went
2. Optimistic!

the lawman

That's great news. Sounds like it will be a straight forward enough fix and nothing major mechanically wrong.

Best of luck.