Spine care in sports

Golf, although it seems that there is no need to stay fit, in practice it is associated with a high percentage of injuries, such as injuries to the cervix, wrist, shoulder, elbow and back. Therefore, it is necessary to take care of the cervix, as well as the rest of our body, who are engaged in this sport.

In the cervical spine are the first seven vertebrae that make up the spine, also called the spine. It mainly consists of vertebrae, spinal cord, and discs that act as shock absorbers. The group of joints that form it is one of the most complex in the human body.

The cervical vertebrae, in accordance with their design, form a structural support that provides significant flexibility of the head and neck. They also participate in almost all types of everyday life. This is why cervical pain is so common; an estimated 70% of the population has ever suffered from neck pain . These findings confirm the importance of treating the cervix.

Various back pains

Depending on where the back problem occurs, it gets a different name:

The first 7 vertebrae are called cervical: cervicalgia.
If it is located in the 12 dorsal vertebrae: dorsalgia.
5 lumbar vertebrae: back pain.

In the practice of playing golf, we subject the neck to a series of loads and very sharp movements of the cervical vertebrae. Neck care is very important, there are two important points when developing a game for our neck:

Position: the head repeatedly and mechanically moves from the ball to the goal.

Impact : a sudden movement is made, and we strain all the muscles, the muscles of the cervix should be ready to support this movement.

If you hit the ball with the wrong technique or even overtraining, this can lead to injuries to the flexion and rotation that must be performed to hit the ball.

When hitting the ball, the torso bends forward. The flexion of the torso should be accompanied by the flexion of the knee, so we give more mobility to the back and thus maintain balance. Flexion causes tension in the lower back.

How to reduce lower back tension

If you want to reduce this stress, it is important to acquire a good technique. You must work the flexibility of the hamstrings and lumbar spine. Because, if the pelvis is not processed, it will be more rigid and will not accompany movement, so the efforts will be directed to the lumbar region.

The impact rotates the last lumbar vertebra with sacrum, posture and rotation, making it the most affected joint.

With sudden movements, the muscles of the neck accumulate a lot of tension and wear out due to physical exertion. The time when the neck is most stressed is during the stance. We rotate repeatedly, extension or sudden lateralization, small tears can be caused in the ligaments that connect the cervical vertebrae, resulting in cervical pain.

If we neglect to care for the cervical spine, we will not cure this cervical pain. Or, excessive repetition of inappropriate movements may result in more important injuries, such as radiation pain in the arm, dizziness, or feeling unstable.

Poor positioning during stance or an overly misaligned head can cause us to push our neck during a cross turn. Nothing should happen, but the repetition of bad gestures contributes to changes in the joints of the cervical vertebrae (inflammation of the joints, wear of the discs, etc.). If we do not attach importance to cervical care, we will worsen the cervical joints.

General tips for cervical and back pain care:

Stop exercising in the early days.

Find positions with specific stretches to facilitate, support and support them.

Drink plenty of fluids to moisturize (especially intervertebral discs to restore their elasticity).

Apply ice for the first 48-72 hours and then apply high heat (always as recommended by a doctor or physiotherapist).

Lie in fetal position and place a pillow between your legs. If you usually sleep on your back, it is advisable to place a rolled towel or pillow under your knees to relieve pressure.

When you’re ready to resume your workout, start by gently training your cardiovascular system so that the blood flow in your back stimulates healing. And later, low-intensity strength training to strengthen your back muscles.

How to avoid these cervical injuries?

Before engaging in any sport, the first step is to stretch and warm up your muscles for at least 15 minutes. Also, do gentle twists to stretch your back muscles well. We recommend the following exercises to avoid the risk of developing the cervix.

Standing Exercise:

Spread your neck: by relaxing your arms and stretching them along the body, move your neck back, linger for half a minute. Return to starting position and repeat the exercise.

Lengthen by tilting your neck: do the same operation as before, but tilt your neck to the right and then to the left.

Stretch the neck: for this we will use the hands, which will slightly tuck the chin up for 30 seconds. Then return to the starting position and repeat the exercise.

Tilt your neck to the sides: for this we will place both hands behind the torso, with one hand we will pull the opposite hand in the direction on which we bow our head. We should notice some pressure on the neck.

Tilt your neck to the sides with your hands: while holding one hand behind your body, the other will be used to help tilt your head to the same side. To do this, we place our hand on our head and gently press down on it.

Lying on the floor

Tilt your head forward, bend your legs and place your hands on the back of your head. In this position, we will raise our heads and try to stay in this position for half a minute to return to the starting position and repeat the exercise.

Tilt your head forward and to the side. This is to repeat the previous exercise, but first point your head to the right and then to the left.

Raise your legs and torso, trying to support your upper back and neck on your shoulders. To do this, we will help each other with our hands and arms, with the help of which we will push ourselves with our elbows on the ground.

Head tilt: the legs are bent and the arms are extended along the body. Then we tilt our head, also leaning first on the ground, to one side, and then to the other, holding it for about half a minute on each side.


In golf, most of the time you walk and stand. To avoid injury, if there are no seats on the way, we can accompany a folding chair and rest for 2-3 minutes in each hole. Or even drive an electric car, especially in long pits.

Never carry a bag of clubs on your back. It is advisable to purchase a cart with wheels, which is the most practical, so you do not have to bend or make sharp turns to catch the sticks.

Do the exercises we described in the previous paragraphs.

Being in good physical shape helps prevent injury to the cervix. In addition, special exercises are needed to strengthen the muscles of the back, so our spine is stabilized. At this stage, a personal trainer is most necessary as it will get us in good shape to avoid the classic cervical injuries.

At the same time, a personal trainer will help us ensure the harmonious and proper development of the muscles surrounding the spine, as it is very important to avoid the risk of neck pain. Analysis of the function of the muscles protecting the spine is required. To develop exercises that will strengthen it so that it can perfectly perform its function of protecting the spine.

Also, the role of a personal trainer is to perform appropriate exercises to prevent, reduce and eliminate some back pain, cervical problems and prevent them from occurring in the future.

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