Back pain

skinny90

how are ye dealing with stiffness and back pain after rounds and practice sessions or in my case the day after!
This is my 3rd year properly playing. I generally play once a week or bi weekly however after going through a swing change I’m also at the range more than usual.

Any particular stretches, exercises, warm up/warm down routines ye’d recommend ?

plumber77

Depends on the individual really, age being the biggest factor of course. You really shouldn't be feeling pain after golf. Your first port of call should be a physio in my opinion.

coillcam

https://www.boards.ie/discussion/comment/123308139#Comment_123308139

Everything plumber77 said is spot on. Best to talk to a physio to make sure you're not carrying any issues. Being a bit tired or stiff is normal as you will expend a lot of energy. If it's painful or debilitating you need to see a physio.

People don't realise it but golf is a 10km+ walk and all of the shots. Not to mention if you carry or push a cart.

Improving general fitness and strength will make golf less of a physical demand. To make a round easier on the body a warmup and light stretching are essential. Nutrition and hydration mid round definitely contribute.

If your physio gave you the all clear, the fit for golf app from Mike Carroll is worth a look. Mike has routines for all levels of fitness and ages. Some don't even need a gym visit.

zocklie

This is something I'm struggling with as well, I carry my bag and if I have to play 2 days in a row, I'm cooked. Not just stiffness but particularly lower back pain. Can hurt sometimes if I mishit the driver and get a shock through my back.

I've started doing some core / pilates stuff at home, just 10 mins 3 or 4 times a week should even it out. You can find some good suggestions with a quick youtube search

Caddy cart

do you think golf is physical? It’s more like a slow 6k walk and 4 hours to do it. Don’t think back pain has much to do with golf. A physio could set you right. But in general golfers are in bad shape physical. Look around any course. And I am a auld lad of 65 that carries my bag.

soverybored1878

I always know I've had a bad round when I'm in pain. If I'm stressed, I usually try swing out of my shoes and take the paint off the ball and that leads to all kinds of muscle pain.

In your case, the range will 100% take it out of you. You are hitting 100+ balls in a much shorter space of time than you would if you were playing a round so your body doesn't have as much time to rest between shots, less likely to warm down too so your muscles aren't recovering as they should. Try and take it easier and not visit as much and if you do, do a proper warm up/down

As far as warm-ups go, I follow this: https://www.golfdigest.com/story/five-exercises-that-will-get-you-ready-for-your-round

For warm-downs I do something similar with some of these - https://www.performforgolf.com/blog/the-ultimate-guide-to-golf-cool-down

blue note

The warm up is perhaps the most important part of my round nowadays. A good stretch, slow swings and then onto proper ones. If I'm tight for time I'd do that over a few putts any day.

My body is tired and stiff after a round of golf these days. I usually carry the bag which adds to it. I used to play hurling. I can't imagine what state my body would be in if I tried to play a match now. And it's just age and fitness related - I'm noticeably less fit than I was.

OP - if it's really bothering you, go to the physio. Make sure there's no problem and he'll hopefully give you some exercises to help. It could also be a swing issue of course. So a golf pro could be the next medical professional to see.

skinny90

Thanks everyone

Im glad I started this thread.

Some great advice.

Iv since gone to the physio on Monday, alls good thankfully so im doing more morning stretching and starting to do a bit of focused exercises in the gym.

Im mid 30's, not terribly out of shape but I havnt been great in going to the gym.

Did a small range session yesterday and the difference stretching and warmups make is eye opening!

iv downloaded Mikes app will look at doing a program

token56

It might not be for everyone but I would strongly recommend trying to do some yoga once a day. Even 10 to 15 minutes a day makes a huge difference, especially as age creeps up. There are plenty of guides/videos online for gradually building up, it doesn't have to be intimidating but after a month of consistency you would be amazed the difference you will feel.