To get rid of back pain from golf, I can share some strategies that have worked for me personally. First and foremost, it is important to give your body some rest. Take a day or two off from playing golf or engaging in any activities that may exacerbate the pain. This will allow your muscles to recover and heal.
Applying heat and/or ice to the affected area can also provide relief. Heat therapy, such as using a heating pad or taking a warm bath, can help relax the muscles and increase blood flow to the area. On the other hand, ice therapy, like using an ice pack or a bag of frozen peas, can reduce inflammation and numb the pain. It is recommended to alternate between heat and ice treatments, starting with ice for the first 48-72 hours after the injury.
Pain medication can be helpful in managing the acute pain. Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen or naproxen can reduce pain and inflammation. However, it is important to follow the recommended dosage and consult with a healthcare professional if you have any underlying health conditions or are taking other medications.
In addition to these immediate measures, it is crucial to address the underlying causes of the muscle strains and low back pain. One common cause is poor posture during the golf swing. Ensuring proper form and technique, and seeking guidance from a golf instructor or physical therapist, can help prevent future injuries.
Stretching and strengthening exercises targeted at the muscles involved in the golf swing can also be beneficial. This can help improve flexibility, stability, and overall muscle balance, reducing the risk of strain and pain. A physical therapist or a certified trainer can provide specific exercises tailored to your needs and condition.
Lastly, it is important to listen to your body and not push through the pain. Returning to golf too quickly or ignoring warning signs can lead to further injury and prolonged recovery time. Gradually easing back into golf activities, starting with light practice swings and gradually progressing to full swings, can help avoid re-injury.
Managing and getting rid of back pain from golf requires a combination of rest, heat/ice therapy, pain medication, addressing underlying causes, and gradual return to activity. Remember to consult with a healthcare professional for personalized advice and guidance based on your specific condition.