Despite popular opinion among golfers, the worst three words to hear on the golf course are not “You’re still away”, but the oft-heard “Ouuu! My back!”

No matter which foursome you’re with, the topic of back pain will come up every round. It is as certain as sin or a three putt. The majority of golfers have experienced a degree of back pain and can relate well to this troublesome area.

Low back pain accounts for nearly a third of all golf related injuries. It affects males and females, old and young, duffer and pro. In fact, professional golfers have the highest incidence of low back pain of all professional athletes regardless of sport. Typically, overuse is the cause of low back pain among the professionals, while either poor technique or improper warm-up is the common cause amongst recreational golfers.

Many cases of low back pain can be resolved with minimal intervention. A brief period of rest followed by light activity, gentle stretching and learning to maintain proper posture may be all that's required. If not, a trip to your friendly neighbourhood physiotherapist will help.

One of the keys to playing painless golf is reducing stress on the lower back. This is essential when playing golf. Here are some tips help golfers maintain a healthy back.

• Warm up your back by taking a brisk walk or by slowly rotating side to side with a club behind your back. Stretch your trunk, shoulders and legs prior to tee time.



• Remove unnecessary items from your golf bag to lighten your load. Helpful options for transporting your clubs include using a double strap bag, pushing a hand-held cart in front of you, or using an electric cart with remote. Motorized carts reduce carrying load as well, but increase pressure on the back when driving over rough terrain.
• If possible, use your putter as a support when reaching in with your hand to pick the ball out of the hole and use your opposite leg as a counterbalance.



• In your set up, turn both feet out approximately 25-30 degrees. This frees up your hips and reduces rotation in your back during the swing.



• Position your shoulders and knees directly over the balls of your feet when addressing the ball. You should tilt from the hips so that your back remains straight and at a 25-30 degree angle to the vertical (1 o’clock position).

The golf swing is very stressful on the low back and a proper stretching and strengthening program is beneficial not only for improving performance but preventing injuries in this area. If your back symptoms persist or are reoccurring, consult a physiotherapist. With proper care and some common sense you can hear less of the “Ouuu, my back.” bit. As for the “You’re still away.” Well, there’s only a one word solution for that: “Practice!”