At the moment of impact, when your club hits the golf ball, your low back is exposed to roughly 200 pounds of force.
Fortunately, your low back has the architecture to counteract that force, and I will go into detail on that topic in a later article, but this article is about how to give your low back a chance to be successful.
You see, your low back needs your help – it can’t do it all by itself.
So what can you do to help your low back?
Increasing the capacity in your low back is the most impactful thing we can do to help your low back.
Recall from my previous article, that every tissue has a tolerance and a capacity.
Tolerance is how much load the tissue can take before it becomes injured.
Capacity is the sum total of work a tissue can endure over a given amount of time – a workout session, a day, a week, etc.- before it becomes injured.
Everything you do is either adding capacity to your back or or taking away capacity from your low back.
“Capacity is a COMMODITY and there’s a limit to it.”
Think of capacity as being like money and your low back as being like a bank account.
Money= SPINE BUCKS
Bank Account = BACK ACCOUNT
This is the most important concept to grasp when recovering from low back pain.
“Everything you do is either putting SPINE BUCKS into your BACK ACCOUNT or you’re taking SPINE BUCKS out of your BACK ACCOUNT.”
So, with this in mind let’s take a deep dive into your workouts.
Your workouts are either giving you SPINE BUCKS or they’re costing you SPINE BUCKS.
Going to your workouts is like going to your job.
Could you imagine that instead of getting paid money every time you went to work, you had to pay?!
It’s the same with your workouts.
You’re putting in the work, so you should be getting paid.
To put that another way, your workouts should be paying you SPINE BUCKS, not costing you SPINE BUCKS.
“The purpose of your workouts is to accrue SPINE BUCKS so that you can then take those SPINE BUCKS and spend them on the golf course.”
Simple as that.
Strength coaches almost always get this wrong.
Swinging a golf club costs a lot of SPINE BUCKS – it’s very expensive.
As we already learned, our spine is exposed to 200 pounds of force at impact.
So, knowing that golfing costs a lot of SPINE BUCKS , are your workouts giving you SPINE BUCKS or are they costing you SPINE BUCKS.
“Are you wasting all your SPINE BUCKS in the gym by doing exercises like squats, deadlifts, and Russian twists?”
As a golfer, the above exercises are very expensive.
Is that where you want to spend your SPINE BUCKS?
If so, that’s fine.
But, if you have low back pain and you are a golfer, this is frivolous spending.
We need to put you on a SPINE BUDGET – stop doing squats, deadlifts, and Russian twists.
We also need to start making some smart investments so that we can accrue SPINE BUCKS.
Here Are The Top 5 Low-Risk Exercises That Deliver High-Returns:
The above exercises are specifically designed to give you a big return-on-investment.
If you are looking for something more advanced give these guys a try.
The following exercises have more more risk, but if done with pristine form will give you a huge return:
Another very important concept to understand is that…
“You should always feel stronger after training than before you started.”
Don’t think of above exercises as workouts.
Instead, think of these exercises as practice.
We are practicing movement patterns and skill acquisition.
We are creating optimal movement patterns and we are doing this without fatigue.
Endurance, like every other training principle, follows a progression, and…
“We increase endurance by avoiding fatigue.”
This sounds paradoxical, however the intent of endurance training is to build a base of perfect movement patterns, not fatigue patterns that will compromise performance later.
If you practice while fatigued you’re just improving you ability to compensate and that’s not the path to success.
When you practice without perfect movement patterns it’s a lost opportunity and waste of training capacity.
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