Most people agree that golf is a relaxing and laid-back sport, so it’s sometimes hard to fathom that it can contribute to pain and stiffness in certain golfers.
Unfortunately, the reality is that there are many golfers living with the effects of a stiff neck. This could be due to years of playing their favourite sport with improper mechanics, or external factors such as habitually faulty posture and neck-related injuries. Over time, these aches and pains can turn into more serious injuries, and they may already be affecting performance.
It’s not uncommon for golfers to experience neck pain regardless of their skill level. Therefore, it’s important to take precautions before and during gameplay to avoid further neck pain and stiffness.
As an avid golfer myself, I would not want to see anyone who loves the game as much as I do lay down their clubs due to a stiff neck or back pain.
The following is a list of tips and suggested modifications for golfers dealing with past/present injuries and neck pain. It’s my aim to inform golfers about the importance of maintaining postural awareness to avoid future injuries. In turn, this allows every golfer to get the most out of each season.
Dr. Ty Wilson
NUCCA Chiropractor
The Vital Posture™ Clinic
Calgary, Canada
Tips to help golfers with neck pain
What to do before, during, and after you play
It goes without saying that multiple factors make up a great round of golf. Weather, the right mindset, and favourable course conditions are just three variables from a long list that can help to procure your best round of golf. It is my goal to keep neck and back complaints from tampering with that list.While some factors may be out of our control, there are a few things we can do before, during, and after gameplay to improve our physical well-being, which in turn will help improve performance.
- Always warm up your muscles to loosen up your body prior to taking practice swings.
- Take a few good practice swings before you start playing.
- Always maintain good form and posture.
- Ensure your weight is neutral prior to beginning the weight transfer.
- Remember that limited range of motion in any aspect of the golf swing can place added pressure on the neck.
- Consider reducing the length of your swing if you have recently had a neck injury or underwent neck surgery.
- Be aware of your posture while you swing. You should keep a check on your muscle patterns throughout your trunk area, hips, and shoulders; doing so will lead to the best trunk stability.
- If you currently have neck or back issues, or if you are recovering from a recent neck or back surgery, you should make gradual progress back into the game. Increase your practice time by 5 to 10 minutes each week. You should also increase the number of swings and the number of holes played at a slow pace.
- If anything has affected your grip strength, you should use thicker grips so that your pressure is maintained throughout your swing.
These are very general tips. As each golfer has a different build and mechanical sequence, I suggest reaching out to me to better understand any physical hurdles present prior to hitting the course.
Tips for golfers with specific disorders
Golfers who have neck and back conditions, such as facet arthropathy or spinal stenosis, may think that they have to retire their clubs for good. When a spinal condition is managed properly, pain may not have to be a byproduct at all. A pain-free season of golf can be more attainable than people think.
Exercises that warm up your neck muscles prior to a game of golf should include flexion and rotation of the neck. These exercises should be basic and should not cause any pain or worsen any symptoms you may have. Some gentle exercises that induce rotation into the spine are essential prior to taking a full swing.
Any time you return to the game of golf after a hiatus, you should start by putting and chipping only. A slow progression towards swinging the club is necessary following time away from the game.
Golfers, here’s why you should have your neck assessed
A properly functioning neck and upper cervical spine is paramount to your golf swing.
If you’ve watched any of the pros tee it up in slow motion, you’ll see the stress the neck bears as full cervical rotation takes place in both directions. A skull that sits asymmetrically on a misaligned upper neck will deal with the stress insufficiently and therefore not function correctly.
If this neutral position prior to initiating the backswing isn’t balanced, then you start off in a faulty stance and compromise the chance of a symmetrical, consistent swing pattern.
Eliminate pain and improve your game with help from The Vital Posture™ Clinic
As NUCCA chiropractors, we have the knowledge and training needed to help improve a patient’s cervical mechanics. We can also offer advice on how to help minimize your risk of future neck strains and provide helpful tips on how you can maintain proper posture.
We sincerely want our patients to enjoy all the activities they did before they started to experience pain.
Get in touch with us today to learn more about how NUCCA chiropractic care can help you improve your sport performance as well as reduce your neck pain.
