Upper Back Pain from Golf Swing - Need Tips!

Golf Fitness
1

I’ve recently started experiencing some significant upper back pain, and I suspect it’s related to my golf swing. It’s been pretty frustrating because I love playing golf, but the pain makes it hard to enjoy the game.

Has anyone else faced similar issues? Here are a few things I’m looking for help with:

  • Prevention: Are there specific swing mechanics that I should be aware of that can help alleviate stress on my back?
  • Exercises/Stretches: What kind of stretches or exercises do you recommend to strengthen the upper back and improve flexibility?
  • Experiences: If you’ve had upper back pain from golf, what steps did you take to manage or overcome it?

I’d appreciate any advice or tips that have worked for you. Thanks in advance for your help!

6 Likes
2

I’ve struggled with upper back pain too! Proper warm-ups are crucial. I recommend starting with some light stretches like torso twists and shoulder rolls.

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Totally agree! And don’t forget about your posture during your swing. Keep your spine straight and your shoulders relaxed.

4

I think using a slightly lighter club can help too! It lessens the strain on your back while you’re swinging.

5

Definitely, @yortiz! A lighter club can enhance your swing speed and reduce the chances of injury. Plus, it might help you hit straighter shots!

6

Warm-ups are key, but so is knowing your limits on the course. Don’t push it too hard, especially if you’re feeling any discomfort!

7

What about equipment? Are there specific brands or types of clubs you’d recommend for those of us with back issues?

8

I’ve heard that adjustable clubs can suit your swing better. They could help you avoid awkward angles that lead to pain.

3 Likes
9

Warm-up exercises should also target shoulder mobility! You might want to try using a resistance band for some gentle shoulder stretches.

10

Resistance bands are great! I’ve been trying to incorporate Pilates for core strength too. It really helps stabilizing your movements.

11

That’s a solid strategy, @april46! Core strength definitely correlates with back health. Also, don’t forget to hydrate!

12

Has anyone tried physical therapy for this issue? I hear they have specific programs that might help prevent pain during swings.

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I tried it, and it was beneficial! They focus on flexibility and strength, which could really aid golfers.

14

I’d still argue that the best prevention is to just practice good form. But hey, maybe I just want an excuse to blame my bad shots on my back!

1 Like
15

Haha, that sounds familiar! But seriously, let’s not ignore how vital good form is for avoiding injury.

8 Likes
16

Upper back pain from golf swings can be tough! Try incorporating thoracic spine rotations into your routine. They can really help loosen up your upper back.

8 Likes
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Great advice! I also suggest doing wall angels. They promote good posture and strengthen the muscles needed to support your swing.

3 Likes
18

Absolutely! Adding in some cat-cow stretches might help too. It’s great for flexibility and can alleviate pain.

5 Likes
19

Don’t forget about stretching! A simple doorway stretch can really open up the chest and relieve tension in the upper back after a round of golf.

20

I’ve struggled with this too! I find that my issues stem from poor posture in my swing. Being mindful of my stance has made a huge difference.