By Sean M. Cochran
Special to PGATOUR.com

In previous weeks, we’ve discussed two factors relative to the golf swing inducing a high rate of lower back injuries for those participating in the sport. First, we discussed how the actual biomechanics of the golf swing place large amounts of stress upon the lower back. The amount of stress can decrease or increase depending upon the efficiency with which you swing the club, but no matter what the lower back is under stress with each and every swing.

In the second week, we saw that the golf swing is classified as a repetitive movement. On the course or at the range, you are performing the same movement over and over again, resulting in what we classify as repetitive movement trauma (RMT) to all the muscles involved in the execution of the golf swing. RMT is the situation in which the muscles involved in the golf swing become fatigued from executing the golf swing over and over again.

To counteract the above results from the golf swing, we can take some steps to negate the effects on the body. Outside of creating more efficiency within the golf swing to place less stress upon the lower back, we must look at preventative steps to take on the physical side of the equation.

This takes the form of a comprehensive golf fitness program designed to develop the required levels of flexibility, balance, strength, endurance, and power within the body. A golf-specific fitness program will, number one, provide you the physical ability to execute the golf swing without compensations, and, number two, withstand the stressors placed upon the body from the golf swing.

Exercises like this one can help prevent lower back injuries

Such a program begins with modalities (i.e. exercises) to counteract the effects of the golf swing. Repetitive movement trauma from the golf swing causes muscles to become fatigued. Once muscles become fatigued they become “tight” and the muscles actually shorten in terms of length, causing sensations of soreness, tightness, and discomfort. This is a “defense mechanism” the body uses to prevent further damage (i.e. injury). We often ignore such situations and continue to play until a more severe injury occurs.

Knowing how the muscles of the body react to repetitive movement trauma and to counteract the shortening (i.e. tightening) of these muscles, we can implement modalities to assist in the lengthening of these muscles to their original length. These modalities can be in the form of flexibility exercises to lengthen tissues (i.e. muscles) shortened from the effects of the swing.

The goal of these flexibility exercises is to stretch muscles, returning them to what we call their optimal length tension relationship. This then allows these muscles to properly execute the golf swing without compensations.

Exercises I like to stretch muscles of the lower back fatigued by the golf swing are “Cats” and “Openers". Both of these exercises are beneficial in counteracting RMT caused by the golf swing. Next week we will look at the next step in the physical side of the equation to assist in the prevention of lower back injuries in the sport of golf.

Sean M. Cochran is the personal strength and conditioning coach for 2006 Masters winner Phil Mickelson. He is co-owner of BioForceGolf.com and the author of several books, including most recently, Your Body & Your Swing. Cochran, who has worked as a strength and conditioning coach for the Milwaukee Brewers and San Diego Padres as well as working individually with players like Chicago Cubs pitcher Mark Prior, started working with professional golfers, most notably Mickelson (who won the 2004 and 2006 Masters, and the 2005 PGA Championship), in 2002. Recognized as one of the world's foremost authorities in golf-specific strength training, he has spoken at numerous seminars and clinics around the country. BioForceGolf.com was founded in late 2004 to respond to the need of the amateur golfer for quality information on golf-specific-strength training. The site provides subscribers the highest quality information in the areas of golf training, nutrition, and general instruction.