| Tight hamstrings, the muscles in the back of the upper | | | | Long before this occurs, however, you'll be more |
| thigh, play a key role in lower back discomfort and pain, | | | | susceptible for low back muscle pulls and aches. Once |
| and can take away from the efficiency of your golf | | | | the hip bone rotates downward, as a result of the tight |
| swing. | | | | hamstrings pulling on it, the low back muscles become |
| Here's a simple test to determine if your hamstrings | | | | taut as they are attached to the hip bone from above. |
| are tight. Place your feet together and, keeping the | | | | The simplest of tasks, like picking up a stamp off the |
| knees locked, slowly reach down toward the floor with | | | | floor or reaching for the phone, can strain the low back |
| your fingertips. Don't strain, just go as far as you can till | | | | and create both acute and chronic havoc. |
| you feel the stretch in the back of the legs. Now bend | | | | For golfers, this condition hastens the degree of |
| the knees slightly before you stand back up as this will | | | | post-round low back stiffness and injury due to the |
| take the pressure off the back muscles. Keep this in | | | | explosive nature of the one-sided golf swing. The |
| mind the next time you bend over to pick something | | | | rotational component of the swing, as mentioned, is |
| up off the floor! | | | | also negatively affected as tight hamstrings may not |
| Could you touch the floor without bending the knees? | | | | allow the freedom of movement desired in the hip |
| If so, you pass, congratulations! If you can't touch the | | | | area. This could detract from the efficiency of the |
| floor, your hamstrings are tight and you may be at | | | | swing and rob you of the ability to generate power |
| greater risk for back discomfort. This may also limit | | | | and distance. |
| your ability to rotate the hips during the golf swing. The | | | | To prevent and or alleviate this situation, a regular |
| further away from the floor you were, the tighter the | | | | stretching program is warranted. Concentrate on |
| hamstrings, and the greater the risk for back and | | | | stretches that isolate the back of the thigh for best |
| mobility issues. | | | | results. For example, sit on a solid coffee table or |
| Why the hamstrings, after all they're in the legs, not the | | | | place two armless chairs side-by-side and sit on one |
| back. What's the connection? The hamstrings, a tonic | | | | and place one leg up on the other. Let the foot hang |
| or postural muscle, attach themselves to the hip bone | | | | off the edge of the table/chair. Keeping the knee |
| from underneath and have a tendency to shorten if | | | | down and the back straight, slowly reach down the leg |
| not stretched, like when you sit most of the day. If this | | | | with your hands, hinging from the hip as you bend |
| occurs, over a period of time the tightened hamstrings | | | | forward, till a gentle stretch is felt behind the thigh and |
| will pull the hip down and back, rotating the hip bone | | | | or knee. Keep your chin up. Don't let your chin touch |
| posteriorly. As this occurs the natural curve in the | | | | your chest as this will place an unwanted stretch on |
| lower back, the lumbar curve, straightens out. This is | | | | the back muscles. Repeat with the other leg. |
| known as a flat-back posture and may sound like | | | | Each stretch should be held for at least 30 seconds at |
| something good, but it's not. | | | | a time, with no bouncing. The best time to work on |
| The curve in the lumbar area must exist, as is, for | | | | flexibility is after the body has been warmed, where |
| everything to function normally. If there is any deviation | | | | the muscles will be a little more pliable. After an |
| of this normal curve, the discs (those jelly donut | | | | exercise session is ideal as is after a warm bath or |
| structures in-between each vertebrae) will get pinched, | | | | shower. Remember to breathe normally whenever |
| increasing the potential for wear and tear, and an | | | | you stretch. |
| enhanced rate of degeneration of the disc itself. This | | | | The road to low back stability and a better golf swing |
| will ultimately reduce the space between two | | | | can be a smooth one. Be patient. Try the stretching |
| vertebrae, compromising the nerve root that extends | | | | routine for awhile and you should feel some |
| out through that space causing pain and discomfort. | | | | improvement. If after awhile you don't, consult a trained |
| This could also cause the disc itself to rupture out into | | | | practitioner. Once your back does improve, though, you |
| the opening and press against the nerve root, causing | | | | must keep up the stretching routine as a preventative |
| pain and discomfort. In either case, the discomfort felt | | | | measure. Relief is in your hands, or for that matter, |
| in and/or down the leg(s) is called sciatica. | | | | your legs. |