Tips to help greenkeepers avoid back injury

Greenkeeping is a physical role and back pain is common

The physicality involved with maintaining top quality playing surfaces on the course means that it’s not unusual for greenkeepers to experience the injury known commonly as ‘Greenkeeper’s Back’.

The good news is that incorporating simple steps to promote movement, balance, strength and flexibility into your everyday routine can quickly alleviate any pressure that’s building up on your back.

To stop aches and pains from getting between greenkeepers and their golf courses, Marc Sanders, chiropractor in Camberley and member of the British Chiropractic Association has shared his top tips for keeping back pain at bay.

Marc Sanders is an expert at managing back pain

Tips to help avoid back injury:

1. Spread the load

Carrying heavy equipment can place an enormous strain on your neck as well as put extra stress on your spine, leading to extra lactic acid build up in your muscles. It can also cause you to become fatigued and, subsequently, more prone to injuries.

If you’re carrying a lot of heavy equipment to maintain the greens, remember to distribute the weight evenly across your back to avoid any unwanted pain towards the end of the day.

2. Stay hydrated

Dehydration can aggravate any painful muscles – and a combination of hot weather and standing for long periods of time can only worsen the issue, so make sure you drink plenty of water. If you know you’re going to be out on the greens for most of the day, make sure you have a bottle of water or Thermos to hand.

3. Dress for the weather

We know that greenkeepers go out in all weather conditions, so make sure you’re wearing the right gear; you don’t want to be too hot, or too cold. Being cold in particular will make you tense, aggravating any upper back and neck issues. Bring a jumper for night time or when the sun goes down to maintain the perfect temperature.

 

4. Walk it out

Muscles and joints are designed for movement so, where possible, walk around the course as much as you are able as this will help improve muscle tone, improve circulation and posture.

Maintaining greens or collecting driving range balls in a golf buggy is efficient, but they can be cramped, causing you to hunch slightly. Simply getting up and moving around every 20 to 30 minutes can make a massive difference. Another tip is to always take a quick walk on your lunch break or doing some simple stretches while you’re warming up your lunch or boiling the kettle for a well‑earned a cup of tea.

5. Wear comfortable shoes

Greenkeepers are on the move a lot during the day, so make sure you are wearing comfortable shoes that give you the right amount of support. This will encourage you to balance your weight evenly, alleviating pressure on your back and hips.

6. Lift sensibly

Our bodies are very well adapted to a variety of tasks, but we still need to be careful not to take advantage of this and push them to breaking point. If you’re doing a lot of lifting throughout the day, make sure you lift using a relaxed, straight back (preserve the natural concave curve in your low back) with your legs at least your hips’ width apart and your knees bent. Also try to avoid bending from the waist, as this increases the stress on your lower back.

For more information on back health and what you can do to help yourself, visit the British Chiropractic Association's website or find them on Twitter.