Posted in Blog, Featured, Golf, Team Finish Line.
Why Does My Back Hurt After Every Swing?
by Ryan Choi, PT, DPT
As we head into the last few weeks of summer and the temperatures start to be a bit more bearable, we’ll see a spike of golfers heading out to the fields and the ranges. With the sudden increase of golf frequency, many of these golfers will start experiencing back pain, and they begin to ask the question “Why?”. You may observe 10 golfers and all 10 of them will have different swings, supplementing what their bodies can handle.
Oftentimes, we underestimate our body’s physical limitations, leading to injuries. Or our bodies have compensated itself into positions from pre-existing injuries. In today’s blog, we will be talking about some common golf swing characteristics that may lead to back pain.
*All descriptions will be in reference to a right-handed golf swing.
S-Posture
S-posture is displayed during the setup and address of the golf swing. It is characterized by having an excessive arch in the players lower back.
The excessive arch in the low back places an abnormally high stress on the back muscles; therefore, causing the abdomen and the core to shut down. Without the appropriate muscle engagement, the lower body will be out of position during the swing sequence, while compressing the lower right spine joints during the address.
Common causes of S-posture may derive from:
- A muscle imbalance called “Lower Cross Syndrome” (combination of tight hip flexor and tight lower back, paired with weak abdominals and weak glutes).
- Too much pelvic tilt, where one purposefully sets in athletic stance (common in athletes who played football, baseball, or basketball)
25.3% of amateur golfers demonstrate S-Posture
C-Posture
C-Posture is displayed during the setup and address of the golf swing. It is characterized by having excessive rounding of the shoulder and mid back slumped forward.
This posture may be a result of poor muscle imbalance or joint restrictions that have developed over the period of time. C-posture limits a golfer’s spinal rotation during a swing that often leads to hinging of the thoracic spine.
Common causes of C-posture may derive from:
- A muscle imbalance called “Upper Cross Syndrome” (combination of tight pec/shortened shoulder muscles paired with weak/inhibited lower trap, rhomboid, deep cervical flexors
- Lack of hip hinging causing rounding of the upper body
- Clubs that are too short
- Positioning too far from the ball
33.1% of amateur golfers demonstrate C-Posture
Flat Shoulder Plane
Flat shoulder is displayed at the top of the backswing. It is characterized by the shoulder turning more parallel and spine perpendicular with the ground. As the angles change throughout the downswing, golfers begin to compensate the body/hand to square the club.
The inconsistent back-down swing causes a loss of power in the golfers’ swings and hinders a segmental rotation of the spine.
Common cause of Flat Shoulder may derive from:
- Lack of mobility at shoulder
- Lack of thoracic spine mobility
- Lack of upper-lower trunk separation
- Heavy/long clubs
- Excessive arm rotation during backswing
45.2% of amateur golfers demonstrate Flat Shoulder Plane
Early Extension
Early Extension is displayed during the downswing to address. It is characterized by the upper trunk lifting up to make contact with the ball. The spine and the hip are extending “leaning back” too early, often placing the lower body into the space that the arms need to go. As the upper body lifts to maintain balance, the lower body does not rotate.
This posture places an excessive pressure in the lower Right spine joint.
Common cause of Early Extension may derive from:
- Lack of internal rotation at lead hip
- Limited thorax-pelvis separation
- Lack of neutral pelvis stability
- Long clubs
- Too much weight on their heels at address
- Lack of weight transition into lead leg at address
64.3% of amateur golfers demonstrate Early Extension
Reverse Spine Angle
Reverse Spine Angle is displayed during the backswing. It is characterized by the upper body bending backwards with excessive bending towards the left. The left shifting of the upper body limits the lower body from initiating the downswing. The directional influence of the upper body limits the power production and potentially leads to excessive tension in lower back from the forced deactivation of the abdominals during the backswing.
Common cause of Reverse Spine Angle may derive from:
- Lack of dissociation from upper body and lower body
- Lack of Right hip internal rotation range of motion
- Core musculature weakness
- Lack of forearm rotation during backswing
- Improper set up where trail leg is set too high
38.5% of amateur golfers demonstrate Reverse Spine Angle
Some golfers experience back pain while others do not. What sets them apart are individualized resources that help to supplement their physical capabilities: the individualized coaching, nutrition, and treatment.
Similarly, there is no one way to swing a golf club, rather an infinite number of swing styles. What’s most important is what is the most efficient swing style that your body can handle.
The aim of this blog is to provide a rudimentary knowledge of the common swing styles that may contribute to back pain after playing golf. The next step is to consult with a healthcare professional who applies the knowledge of your biomechanics and the technical elements of golf to help reach your goals both on the course and off the course.
