| Follow
these important tips to help protect your back and improve
your game:
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•
| Purchase
equipment that fits. Don't try to adapt your swing to
the wrong clubs: A six-footer playing with irons designed
for someone five inches shorter is begging for back
trouble.
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•
| Take
lessons. Learning proper swing technique is critical.
At the end of the swing, you want to be standing straight
up; the back should not be twisted. Players with poor
swing technique tend to get frustrated, which leads
to greater tension and increased risk of injury.
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•
| Wear
orthotics. These custom-made shoe inserts support the
arch, absorb shock, and increase coordination. An orthotic
can improve the entire body's balance and stability,
which translates into a smoother swing. While the upper
part of a shoe may score style points, what the foot
rests on affects your game.
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•
| Avoid
metal spikes. They tear up greens and can increase stress
on the back. Soft shoes or soft spikes allow for greater
motion.
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•
| Warm
up before each round. Take a brisk walk to get blood
flowing to the muscles before stretching out. (To set
up a stretching and/or exercise routine, see a doctor
of chiropractic or golf pro who can evaluate your areas
of tension and flexibility. One set of stretches does
not work for everyone.) Once you're loose, take 15-20
practice swings.
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•
| Pull,
don't carry, your golf bag. Carrying a heavy bag for
18 holes can cause the spine to shrink, leading to disk
problems and nerve irritation. Walking the course is
not only great exercise but also is a recommended tip
for saving your back. If you prefer to ride in a cart,
alternate riding and walking every other hole-bouncing
around in a cart is hard on the spine.
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•
| Keep
your entire body involved. Every third hole, take a
few practice swings with the opposite hand to keep your
muscles balanced and even out stress on the back.
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•
| Drink
lots of water. Dehydration causes early fatigue, leading
you to compensate by adjusting your swing, thus promoting
injury risk. Don't smoke or drink while golfing, as
both cause fluid loss.
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•
| Take
the "drop." One bad swing-striking a root
or a rock with your club-can damage a wrist. If unsure
whether you can get a clean swing, take the drop.
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