Golfers know there’s nothing quite like the open expanse of fresh-cut grass on a clear day. However, if there’s anything that might get in the way of a blissful game, it’s back pain. To avoid the discomfort and a potential chronic injury, use the following tips to protect your spine as you swing.

3 Tips to Help Protect Your Back When Golfing

1. Bend the Right Knee

During the first part of your golf swing—the backswing—avoid putting rotational pressure on the lumbar spine, the lower section of the vertebrae. While this section isn’t meant to twist safely, the middle of your spine (thoracic) can handle this motion easily. Bend your right knee and bring your left shoulder down as you swing the club back.

2. Focus on Your Squat

As you move into the downswing, activate your quadriceps and glutes by bending your knees, squatting as if you were about to lift a barbell. This will prevent you from turning your hips, which can strain your lower spine. It will also allow you to move your pelvis forward so you can execute a powerful, grounded downswing without enduring back pain.

3. Shift Your Weight

As the club makes contact with the golf ball, make sure the vast majority of your body weight is hovering over your left leg. Your right heel, which is behind you, should be ready to lift off the ground. This way, your torso and arms will rotate, not your lower back. If your weight is still on the right, rear leg, the power of your swing will directly impact your spine.

If you get back pain after a long day on the course, head to iSpine Pain Physicians in the Twin Cities, MN, area. These respected back specialists serve patients from five locations in Maple Grove, Coon Rapids, Chaska, Shakopee, Sartell and Delano. From injections to chronic pain management, you can find the solutions that works best for your injury and lifestyle. To learn more, visit the website or call their Delano location at (763) 201-8191.