Muscle Massage Posture, Balance, and an Easy, Repeatable Swing Part 1 - Low Back by Todd D. Saunders with Dan Goldstein We constantly hear golf teaching professionals emphasize proper posture during address, but why? In his book, The PGA Manual of Golf, Dr. Gary Wiren discussed the fact that "coiling of the trunk and loading of the weight over the rear leg increases the force that could be transmitted to the ball." A repeatable swing requires free and easy rotation of the spine into the "coiled" position at the top of the back swing, then forward to a balanced turn over the front leg. Maintaining proper spinal mechanics allows for an easy, repeatable swing. Otherwise, you may spend more time in the physical therapist's office than on the course. In this issue, we will emphasize proper biomechanical movement of the low back; in future columns, the mid-back and shoulders will be discussed.   Normal Anatomy and Biomechanics The low back or lumbar spine is composed of five vertebrae which sit on top of the sacrum (part of the pelvis). Between each vertebra is a disc which is composed mainly of water contained within a gelatinous mass allowing for movement. The adjacent vertebrae are attached to each other by small facet joints which control movement of each segment. From a normal postural position, which is a slight inward or lordotic curve of the low back, the facet joints allow for approximately 4 degrees of rotation between each vertebrae. The lumbar spine is NOT anatomically designed to contribute a great deal as we "coil" into the backswing. The majority of movement in this area should take place with the pelvis rotating over the hip. This allows the larger joint to take the strain adding to a stable, balanced posture through the swing. Abnormal Mechanics The normal 4 degrees of rotation between the vertebrae is allowed when the spine maintains a nearly normal alignment. If posture changes by bending too far forward or too much to the   continued on page 17 Low Back - Part 1 continued from page 11   side during address, we restrict movement in this part of the spine. In addition, if the low back and posterior hip muscles are too tight, additional restriction is observed. With aging, there is usually a breakdown of the discs and arthritic changes about the facet joints which result in limited mobility. If, during address, we reach too far forward, the low back and hip muscles have to contract more vigorously, reducing the ease of rotation. As we get older, greater attention must be taken to assure good postural alignment and flexibility. A normal postural alignment at address will help assure good balance and a more relaxed "coil" through the swing. Attention to this critical area helps assure a repeatable swing plane.   Address Position A balanced set up at address, which is critical to a proper swing, consists of the feet positioned approximately shoulder width apart with a slight bend at the knees and a slight forward bend at the hips (always maintaining the normal, slight inward curve of the low back). Weight should be evenly distributed right to left and forward to back. This address reduces stress to the low back area allowing for a more relaxed swing and better consistency in club head speed.   Todd D. Saunders B.A., L.M.T., is an Exercise Physiologist and Licensed Massage Therapist. Dan Goldstein, P.T., A.T.C. is the Director of Advanced Orthopaedic and Sports Physical Therapy (AOSPT). Reach Todd or Dan at 561-478-2322. For a free golf warm-up exercise booklet, send your name and address to AOSPT, 1896 Palm Beach Lakes Blvd., W. Palm Beach, FL 33409 or balanceinfo@sportsbalance.com