Back on course: overcoming low back pain for senior golfers
As a retiree and avid golfer, I experienced the debilitating pain of a herniated disc in my lower back. I never thought golf could cause such agony, but I was determined to overcome it and return to the game I love.
Low back pain is a common condition among senior-aged golfers, with reported prevalence rates of up to 50%. Which means if you're playing in a foursome with fellow seniors it's likely two of you have low back pain.
Why? Because we are more prone to back pain due to age-related changes in the spine, such as disc degeneration, and arthritis. Additionally, poor swing mechanics, lack of flexibility, or poor physical conditioning increase the risk.
The golf swing involves a complex sequence of movements that can sometimes place significant stress on the lower back, particularly the lumbar spine. The repetitive twisting, bending, and rotational forces can lead to various types of back injuries, including herniated discs, muscle strains, and degenerative disc disease.
After being diagnosed with a herniated disc six weeks ago, my doctor recommended physical therapy treatments with a chiropractor and physiotherapist. I also found relief through regular massage and daily use of a TENS machine. Stretching and strengthening exercises can improve flexibility and core stability. I found simple Qi Gong exercises easy. Qi Gong has been described as like high-powered Tai Chi. The standing exercises appealed to me as I'm stubbornly averse to any exercise requiring laying on the floor.
Within weeks of therapy and home exercises, the pain had subsided enough for me to consider a gentle swing in the backyard. A few easy swings with the 7-iron and all felt good. No added discomfort.
To prepare for a game, I enrolled in an online course called 'Pain Free Golf' by Croker Golf System. The course helped me adjust my swing to avoid re-injury.
To further protect my lower back, I purchased two helpful devices. A ball pick-up device which attaches to the handle end of the putter ($10 approx. from the local pro shop) to enable retrieving my ball from the cup without bending forward. A second device I found was the 'easy tee-up' ($130 approx. - search “Easy Tee Up” online) which helps me tee up the ball without bending down to the ground.
Now, six weeks after my herniated disc incident, I'm playing almost painless golf again, and my game has even improved. I never would have thought that a herniated disc would ultimately improve my golf game, but the experience taught me the importance of taking better care of my body and using the right resources to get back in the swing.
To all fellow golfers, take care of yourselves and don't give up hope if you ever find yourself in the same situation. There are plenty of people and resources available to help you get back to playing the game you love - with no or low back pain.
About the writer: Mike Searles is a Melbourne retiree who loves playing golf.
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