Eighteen holes of golf can consist of more than 25 swings, which equals a lot of stress on the lower back (forces equal to eight times the body weight!). To keep your spine healthy, warm up, prepare, maintain good form and listen to your body. Here are some additional tips to protect your back from injury or prevent further injury on the course.

  • Raise your front heel during the backswing. The feet will be able to twist and allow rotation of the entire trunk instead of just rotating within the spine. For golfers with limited spinal rotation, this will help alleviate the twisting and compressive forces.

  • Form an "I" between your hips and shoulders. Your spine should be upright and your shoulders aligned over your hips to ensure proper spine position from the start.

  • Shorten the backswing to decrease the rotational and side bending movements on the lower back.

  • Stand closer to the golf ball. This will result in a decrease in spine flexion and rotation. For those who experience discomfort when they bend forward or are at risk for disc injury, a more upright posture will protect and minimize strain on the back.

  • Open your front leg stance to allow more rotation of the hips: this will decrease the rotation that occurs in the lumbar (low back) spine, therefore decreasing the compressive forces.

  • Avoid using the driver. The driver is a longer club than the irons. Using it may lead to more rotation and side bending of the spine during the swing. It also takes more energy and power to swing the longer clubs, specifically the driver and low irons 3 and 4.

  • Try an active warm up: Pick two or three quick exercises to perform on the course before you play. These will help maintain range of motion of the spine, hips and shoulders, as well as warm up your core and ensure proper posture and mechanics.

  • Balance: Train for better balance both on and off the course. This will ensure that the spine is not pulled or compressed in one direction. A balanced stance and strong balance on the finish will keep the spine strong and stable over the legs.

  • Perform core exercises. These will stabilize and take stress off of the spine by forming a dynamic muscular foundation during the golf swing.

  • Perform thoracic spine (mid back) extension exercises. These will keep the spine's movement balanced throughout the swing. They will also stretch the front of the chest and shoulders and decrease pressure on the lumbar (low back) spine.

  • When returning to golf after an injury or starting up again after a break, gradually increase the amount of time you practice, the number of swings you make, and the number of holes you play. This will get your body used to the movements of golf and decrease the likelihood of injury.