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Oh, My Aching Back!

by: Sean Cochran

Are you an individual who is suffering from a lower back injury?

Is your lower back stiff and sore when you get out of bed in the morning? Or, heaven forbid, are you one of many individuals that has undergone back surgery?

Probably everyone reading this article has experienced a lower back problem at some time or another in their lives. They are no fun, can be very debilitating, and when it comes to golf, they certainly won�t help lower your handicap or drive the ball 300 yards.

I would like to share with you an e-mail question that I received from my website www.bioforcegolf.com. Our BioForce Golf family member stated: �I am a �mature� individual and suffering from lower back disc problems. They are not to the point that requires surgery, but they do limit my ability to play golf.� His e-mail continued to describe his lower back issues and ended with a question: �Would someone like me benefit from your lower back exercises, or would they exacerbate the problem?�

Before answering this gentleman�s question, let me give you a little background information. BioForce Golf has a golf fitness manual available titled Your Body & Your Swing. In this manual, there are many exercises to assist in improving your golf game.

Two stated goals exist for the exercises in this program; number one is injury prevention, and number two is performance improvement. Fairly self-explanatory in terms of their stated goals. Realize even the slightest injury will hurt your golf performance significantly.

I replied to this e-mail with a resounding �yes.�

The exercises in our program will help you with this type of low back disc problem.

Let me explain how exercises for the lower back can assist you.

The lower back is comprised of countless muscles, skeletal structures, and fibrous structures. The fibrous structures are in the form of discs and other types of cartilage. Injuries to the body have what I call a �three tier effect.� If the body is overstressed by any activity like swinging a golf club, lifting heavy boxes, or even typing on a computer, the overload on the body (amount of work performed by the body) will affect the muscular system first. This can be in the form of muscle soreness, tightness, or a slight pull. If I lift too many heavy boxes or swing a club too many times, my muscles are the �first line of defense� to injury.

If I continue to perform this high workload level and ignore what my muscles are telling me, my second line of defense kicks in.

The �second line of defense� is my cartilage and ligament structures (i.e. discs in the lower back).

How do you know if you are suffering from a second tier problem?

Indicators are inflammation, tears, or bulging of a lower back disc. Usually this is when folks go to a doctor. If you are reading this and this paragraph hits a chord, I strongly suggest seeking counsel of a physician.

Finally, if the workloads still continue at a high level, without any intervention, the skeletal structure will be affected. This can be in the formation of bone spurs or stress fractures.

An example of such a situation is the formation of bone spurs commonly found in a pitcher�s elbow or the degeneration of lower back structures in a golfer.

To stop this injury cycle, or help in the rehabilitation of a current problem, I strongly suggested you first seek professional medical attention. This will assist in the diagnosis and proper treatment of the injury.

Exercises can help rehab a golfer in such situations if implemented correctly and under supervision of a qualified individual.

The best way to prevent an injury is to Prehab. Prehab exercises, as they are often called, develop high levels of muscular strength and endurance to �handle� the workloads placed upon the body. This can assist in preventing an injury that begins the cycle described above.

Now, if you are a golfer that is already �walking down the path� of a debilitating injury, our goal is to help you reverse the cycle.

Again, seek professional medical attention and be under supervision throughout the process if you have suffered a problem. If you are starting a new golf fitness program to help with your prehab, seek professional guidance to help minimize the risk of injury.

The cycle can be reversed by unloading the skeletal and ligament structures and placing the loads upon the muscular structure. Let me explain using the example from above.

For example, if a person is in a situation where his muscular structures are �overloaded� and his discs are taking the brunt of the work, every time he swings a club, bends over to line up his putt, or picks up his ball, the discs are screaming �ouch!� My goal, if I were his trainer, would be to start a series of exercises that would strengthen the muscles of the lower back, resulting in the stresses being taken away from the discs. Once the muscles are strong and have high levels of endurance, they can handle the �workloads� placed upon the body during golf or any activity!

Over time, the exercises would alleviate the stress on the discs, get this individual out of �pain,� and restore them to a higher level of activity.

In a nutshell, to prevent injury you must develop the muscular strength and endurance to handle the workloads placed upon your body everyday. If you are an avid golfer then I would strongly suggest starting a golf-specific fitness program. This will help you to prevent an injury resulting from the stresses placed upon your body during repetitive golf swings.

Secondarily, a golf-specific fitness program will help you dramatically improve your performance on the course.

Sean Cochran

About the Author
Sean Cochran is one of the most recognized golf fitness instructors in the world today. He travels the PGA Tour regularly with 2005 PGA & 2004 Masters Champion Phil Mickelson. He has made many of his golf tips, golf instruction and golf swing improvement techniques available to amateur golfers on the website www.bioforcegolf.com. To contact Sean, you can email him at support@bioforcegolf.com.

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Golf Fitness Helps Generate More Speed in Your Swing!
by: Sean Cochran

The golfing industry speaks about clubhead speed constantly. We see advertised in the golf magazines all the time. We hear about it on the Golf Channel endlessly

Clubhead speed is more a result of what you do with the golf club than an entity of its own. A driver is not going to generate clubhead speed on its� own! Someone has to swing it!

Clubhead speed is contingent upon swing speed. Swing speed is directly related to the person swinging the golf club. So the question to really ask is:

How Do I Develop Huge Gains in My Swing Speed?

Another term directly related to swing speed and clubhead speed is power.

More Power = More Swing Speed = More Clubhead Speed

Bottom line is we are looking to increasing the power outputs of your golf swing. This will allow for an increase in swing speed. An increase in swing speed translates to more clubhead speed.

So how do we increase the power in our golf swing?

Two aspects require tuning and development of you wish to improve the power in your golf swing.

� Number One: Improve Your Swing Mechanics
� Number Two: Improve Your Body

Developing optimal swing mechanics is the first part of the equation to great power.

The golf swing is one of the most difficult, finite, and complex athletic movements performed. As a result, it requires time spent on the refinement of the movements involved.

Any athletic movement, the golf swing included, can be performed efficiently or inefficiently.

An efficient golf swing allows for the highest percentage of power generated by the golfer to be translated into the club, and delivered into the golf ball. An inefficient golf swing decreases the amount of power delivered to golf swing.

Efficient Golf Swing Mechanics = High Power Outputs

Inefficient Golf Swing Mechanics = Low Power Outputs

A pretty simple equation if you think about it.

Now how do you develop efficient golf swing mechanics?

Through a process of proper instruction, proper practice, and time. The body can learn either the correct or incorrect way to swing a golf club. In order to learn the correct way to swing a golf club, proper instruction is required.

Secondly, the body learns through repetition. In order to learn efficient golf swing mechanics it is necessary to practice the correct way to swing. Finally, this process takes time.

The body will not learn how swing a golf club correctly in a day. It takes consistent time spent on the swing.

Putting it in math terms, the equation for efficient golf swing mechanics is:

Proper Instruction + Proper Practice + Time = Efficient Golf Swing Mechanics

Unfortunately, efficient golf swing mechanics is only one-half of the equation to increasing clubhead speed, swing speed, and power.

The second half is your body.

The golf club cannot develop power on its own. It is a combination of developing efficient golf swing mechanics and a body that can generate power.

A Body that can Generate Power = Increased Clubhead Speed

Your body swings the club through the mechanics of the golf swing. In order to perform this efficiently and powerfully requires the development of certain disciplines within your body.

Generating power in the golf swing requires your body to be:

� Flexible
� Strong
� Powerful

The development of these three disciplines within your body allows the foundation to swing the golf club with more power.

If your body is inflexible, weak, and powerless, generating clubhead speed will be very difficult, let alone performing the mechanics of the golf swing correctly. How do you develop such a body for the golf swing?

Quite simply by implementing a golf fitness program. A golf fitness program will develop the required flexibility, strength, and power required of the golf swing.

It comes down to this equation:

Efficient Golf Swing Mechanics + A Flexible, Strong, & Powerful Body = Increased Clubhead Speed

Put in place a plan to develop efficient golf swing mechanics and a powerful body. The swing speed and clubhead speed you desire can be a reality. Remember; proper instruction, practice, time, and golf fitness training are the keys to more power, more swing speed, and more clubhead speed.

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