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I lifted something I shouldn't have and hurt my back.

By MIKE PEDERSEN
Contributor, GOLFONLINE

Question: I lifted something I shouldn't have and hurt my back. I've been going to a chiropractor for two weeks now and my back is getting to the point that I can do stretching exercises. My golf game had been improving and I really want to get back to it, but I'm still stiff and a little sore.

Do you have any suggestions for strengthening exercises that I could do? Any other thoughts?

Thanks,
Margaret Brown

Answer: Sorry to hear about your back. Unless attended to, this can be an ongoing issue. Remember, any time you are dealing with the lower back, you have to REALLY listen to your body, and not overdo it. Focusing on your abdominal strength is also very important for long-term injury prevention of your lower back. Your abdominals can never be too strong!

Here are two stretches I would recommend. Perform both of these stretches VERY gently and slowly.

Knee to Chest:

Lie on your back.
Grab your knees with both hands (right).
Gently pull your knees toward your chest.
Hold for 15 seconds.

Lying-Leg Crossover:

Lie on your back with your legs extended;
Raise one leg and bend your knee 90 degrees. Cross that leg over extended leg, while your opposite shoulder stays on ground (left). Raise your extended leg until your feel a slight pull in your buttocks and lower back. Hold for 15 seconds.
Switch legs and stretch the opposite side.

If these stretches does not aggravate your back, I would do them several times a day.

I hope this helps so you can get back on your program and keep improving your game.

Mike Pedersen
President/Founder, Golf-Trainer.com