Swing Smarter, Not Harder: Tackling Reverse Spine Angle in Golf

Low Back Pain in Golf

Golf, a sport that continues to grow in popularity each year, offers a unique blend of competition and enjoyment. Unlike team sports, where success relies on collective effort, golf is a personal challenge that demands individual skills and mental toughness. However, what is often overlooked are the substantial physical demands and stresses placed on the body due to the golf swing. One of the most common issues among golfers is low back pain, affecting between 18% and 54% of players at various skill levels. This pain is frequently linked to swing faults that place excessive strain on the body's anatomical structures. One of these faults is reverse spine angle.

What is Reverse Spine Angle?

Reverse spine angle is a common swing fault that can significantly impact a golfer's performance and lead to potential injury. This issue occurs when a golfer's upper body tilts excessively towards the target during the backswing. As a result, the spine leans backward, creating an unnatural and inefficient posture that hampers the ability to generate power and maintain consistency during the swing. This swing fault can put excessive stress on muscles including the paraspinals, shoulder girdle, and abdominals. It can also impact joints including the thoracolumbar spine, hip, sacroiliac, and knee as a result of the body compensating that motion. Performing high volumes with poor swing mechanics can lead to potential injuries in these areas.

Screening for Reverse Spine Angle

Identifying reverse spine angle can be straightforward with the right approach. Recording a video of your swing from a face-on perspective is an effective method to help identify imbalances. Observing the video in slow motion can help detect if the upper body tilts excessively towards the target during the backswing. Additionally, focusing on the position of the head in relation to the rest of the body can tell you a lot. If the head shifts significantly towards the target, it's a strong indicator of reverse spine angle.

Another approach to screen for reverse spine angle is taking a stand-still picture of yourself at the top of your backswing with the camera oriented directly in front of your body. Draw a line from the center of your head to the center of your hips (pubic symphysis); If the line drawn tilts toward the target, it indicates a reverse spine angle.

One strategy to assess the efficiency of your swing can be through a physical screening from a trained professional. Common physical limitations that contribute to reverse spine angle are lack of thoracic spine mobility, lack of hip mobility, lack of latissimus dorsi flexibility, or the inability to dissociate your pelvis and shoulders.

Swinging a golf club may seem simple, but executing it correctly requires the entire body to move in perfect coordination to minimize faults. Some tests a professional may use to screen for these limitations are the seated rotation test, pelvic tilt test, torso rotation test, pelvic rotation test, and latissimus dorsi length test.

Correcting Reverse Spine Angle

Addressing reverse spine angle involves a combination of technical adjustments and physical conditioning. From a technical standpoint, focusing on proper posture and spine angle at setup is crucial. Ensuring that the spine maintains a slight forward tilt when addressing the ball helps set the foundation for a correct backswing. During the swing, emphasizing a stable lower body and encouraging the rotation of the upper body around the spine, rather than tilting towards the target, can make a significant difference.

From a physical standpoint, improving mobility of the thoracic spine and hips as well as strengthening the core is essential. Being able to dissociate your upper body from your lower body will allow your shoulders to rotate around a stable spine, preventing excessive side bending leading compensation. Having the necessary hip internal rotation for your golf swing will ensure proper loading and help to avoid any lateral compensations.

Exercises such as thoracic rotations, thoracic extensions, cat-camel stretches, hip airplanes, plank variations, and core stabilizers including pelvic tilts and dead bugs can enhance mobility and stability. Incorporating resistance bands or medicine ball exercises that mimic the golf swing can also help reinforce the correct movement patterns. This will also build the necessary muscle memory and weight transfers needed for proper golf swing mechanics.

Conclusion

Reverse spine angle is a swing fault that can hinder a golfer's performance and increase their risk of injury. Effectively screening for this issue and incorporating both technical and physical corrections can improve golfers swing mechanics, leading to better consistency, power, and overall enjoyment of the game. Whether you're a seasoned pro or a weekend warrior, paying attention to your spine angle can make a world of difference in your golf game. By understanding the implications of a reverse spine angle and taking proactive steps to correct it, golfers can minimize the risk of muscle and joint damage, thereby enhancing their performance and longevity in the sport. Please call us to come in for our TPI Assessment from our TPI Certified doctors, as we can help you identify which limitations may be causing your reverse spine angle.

Written By: Nicholas Sisto, SPT

Resources

Murray, A., Junge, A., Robinson, P. G., et al. (2023). Cross-sectional study of characteristics and prevalence of musculoskeletal complaints in 1170 male golfers. BMJ Open Sport & Exercise Medicine, 9(1), e001504. https://doi.org/10.1136/bmjsem-2022-001504Titleist Performance Institute. (n.d.).

Reverse spine angle. MyTPI. https://www.mytpi.com/improve-my-game/swing-characteristics/reverse-spine-angle