Many avid golfers contort their bodies into oddly twist-ed postures, generating a great deal of torque. Couplethis motion with a bent-over stance, repeat 120 timesover three or four hours, add the fatigue that comeswith several miles of walking, and you’ve got a goodworkout—and a recipe for potential lower-back trouble.

As America’s love affair with the game continues togrow, the American Chiropractic Association (ACA) hasadvice on how to take a proactive approach that willprepare your body for many years of pain-free play.

“Most golfers go until they get hurt, then look for help,”says Dr. David Stude, member of the ACA SportsCouncil and founding fellow of the National GolfFitness Society. “Back pain is a warning sign that thereis an underlying problem responsible for a symptomthat will likely get worse. Doctors of chiropractic lookfor the cause of the symptom and help reduce the like-lihood of future injury.”

If you take the chiropractic approach, you’re in goodcompany. According to Dr. Stude, Tiger Woods saysthat lifting weights and visiting his chiropractor regular-ly have made him a better golfer. Dr. Stude and theACA suggest these simple measures to help you avoidback pain or injury and improve your game:

• Purchase equipment that fits. Don’t try to adaptyour swing to the wrong clubs: A six-footerplaying with irons designed for someone fiveinches shorter is begging for back trouble.

• For the women in golf: If you have “inherited”your husband’s or significant other’s golf clubs,they might be difficult for you to use. Not onlyare the clubs often too long, but the shaft isoften not flexible enough for a woman’s grip.

Women typically play better with clubs that arecomposed of lighter, more flexible material,such as graphite.

• For the men in golf: It is a good idea to spendsome extra time performing quality stretches—before and after your game—to increase yourtrunk flexibility. While men are traditionallystronger than women, they usually aren’t asflexible. Men need to improve their flexibility tomaintain a more even and consistent swingplane and thus improve the likelihood of moreconsistent performance.

• For senior golfers: If you show some signs ofarthritis in the hands, consider a larger, morespecialized grip for added safety and perform-ance.

• For all golfers: For some, scores may not be asimportant as enjoying the social benefits of thegame. Having clubs that are comfortable willincrease the chances of playing for a long timewithout significant physical limitations.

Healthy LivingPatient Information from the American Chiropractic Association

Health Tips for Golfers

Healthy LivingHealth Tips for Golfers

• Take lessons. Learning proper swing techniqueis critical. At the end of the swing, you want tobe standing up straight; the back should not betwisted.

• Wear orthotics. These custom-made shoeinserts support the arch, absorb shock, andincrease coordination. “Studies show custom-made, flexible orthotics can improve the entirebody’s balance, stability and coordination,which translates into a smoother swing andreduced fatigue,” Dr. Stude says. While theupper part of a shoe may score style points,what the foot rests on affects your game.

• Avoid metal spikes. They tear up greens andcan increase stress on the back. Soft shoes orsoft spikes allow for greater motion.

• Warm up before each round. “Stretching beforeand after 18 holes is the best way to reducepost-game stiffness and soreness,” says Dr.Stude. Take a brisk walk to get blood flowing tothe muscles; then do a set of stretches. To setup a stretching and/or exercise routine, see adoctor of chiropractic or golf pro who can eval-uate your areas of tension and flexibility.

• Pull, don’t carry, your golf bag. Carrying aheavy bag for 18 holes can cause the spine toshrink, leading to disk problems and nerve irri-tation. If you prefer to ride in a cart, alternateriding and walking every other hole— bouncingaround in a cart can also be hard on the spine.

• Keep your entire body involved. Every thirdhole, take a few practice swings with the oppo-site hand to keep your muscles balanced andeven out stress on the back.

• Drink lots of water. Dehydration causes earlyfatigue, leading you to compensate by

adjusting your swing, thus increasing the risk ofinjury. Don’t smoke or drink alcoholic bever-ages while golfing, as both cause loss of fluid.

• Take the “drop.” One bad swing—striking a rootor a rock with your club—can damage a wrist.If unsure whether you can get a clean swing,take the drop.

Chiropractic Care Can HelpDoctors of chiropractic are trained and licensed totreat the entire neuromusculoskeletal system. Somedoctors of chiropractic have specialized training insports medicine and can provide advice for golfers tohelp them decrease the stresses and strains placed ontheir bodies. Doctors of chiropractic can address otherhealth concerns, such as shoulder, knee, arm and wristpain that could affect your game. “If you golf consis-tently, you will no doubt feel the stress of the game,but by following a few simple prevention tips, it is pos-sible to play without pain for a lifetime,” says Dr.Stude.

For more information on preventionand wellness, or to find a doctor ofchiropractic near you, visit ACA’s web-site at www.acatoday.org/patients.

This patient information page is a public service of the Journal of the American Chiropractic Association. Theinformation and recommendations appearing on this page are appropriate in most instances, but they are not asubstitute for a diagnosis by a specialist. For specific information concerning your health condition, consult yourdoctor of chiropractic. This page may be reproduced noncommercially by doctors of chiropractic and otherhealthcare professionals to educate patients. Any other reproduction is subject to ACA approval.