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Chiropractic Tips & Advice To Improve Your Golf Game & Save your Back
Many avid golfers contort their bodies into oddly twisted postures,
generating a great deal of torque. Couple this motion with a bent-over
stance, repeat 120 times over three or four hours, add the fatigue that
comes with several miles of walking, and you've got a good workout-and a
recipe for potential lower-back trouble.
As America's love affair with the game continues to grow, the American
Chiropractic Association (ACA) has advice on how to take a proactive
approach that will prepare your body for many years of pain-free play.
"Most golfers go until they get hurt, then look for help," says Dr. David
Stude, member of the ACA Sports Council and founding fellow of the National
Golf Fitness Society. "Back pain is a warning sign that there is an
underlying problem responsible for a symptom that will likely get worse.
Doctors of chiropractic look for the cause of the symptom and help reduce
the likelihood of future injury."
If you take the chiropractic approach, you're in good company. According to
Dr. Stude, Tiger Woods says that lifting weights and visiting his
chiropractor regularly have made him a better golfer. Dr. Stude and the ACA
suggest these simple measures to help you avoid back pain or injury and
improve your game:
 | 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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| For the women in golf: If you have "inherited" your husband's or
significant other's golf clubs, they might be difficult for you to use.
Not only are the clubs often too long, but the shaft is often not
flexible enough for a woman's grip. Women typically play better with
clubs that are composed of lighter, more flexible material, such as
graphite.
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| For the men in golf: It is a good idea to spend some extra time
performing quality stretches-before and after your game-to increase your
trunk flexibility. While men are traditionally stronger than women, they
usually aren't as flexible. Men need to improve their flexibility to
maintain a more even and consistent swing plane and thus improve the
likelihood of more consistent performance.
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| For senior golfers: If you show some signs of arthritis in the
hands, consider a larger, more specialized grip for added safety and
performance.
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| For all golfers: For some, scores may not be as important as
enjoying the social benefits of the game. Having clubs that are
comfortable will increase the chances of playing for a long time without
significant physical limitations.
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| Take lessons. Learning proper swing technique is critical. At the
end of the swing, you want to be standing up straight; the back should
not be twisted.
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| Wear orthotics. These custom-made shoe inserts support the arch,
absorb shock, and increase coordination. "Studies show custom-made,
flexible orthotics can improve the entire body's balance, stability and
coordination, which translates into a smoother swing and reduced
fatigue," Dr. Stude says. 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. "Stretching before and after 18 holes is
the best way to reduce post-game stiffness and soreness," says Dr. Stude.
Take a brisk walk to get blood flowing to the muscles; then do a set of
stretches. 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.
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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. If you prefer to ride in a cart, alternate riding and
walking every other hole-bouncing around in a cart can also be 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 increasing the risk of
injury. Don't smoke or drink alcoholic beverages while golfing, as both
cause loss of fluid.
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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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Chiropractic Care Can Help
Doctors of chiropractic are trained and licensed to treat the entire
neuromusculoskeletal system. Some doctors of chiropractic have specialized
training in sports medicine and can provide advice for golfers to help them
decrease the stresses and strains placed on their bodies. Doctors of
chiropractic can address other health concerns, such as shoulder, knee, arm
and wrist pain that could affect your game. "If you golf consistently, you
will no doubt feel the stress of the game, but by following a few simple
prevention tips, it is possible to play without pain for a lifetime," says
Dr. Stude. 
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