Health & Wellness
Spring is in the air: Preparing your back for golf, pickleball season
The weather is starting to warm up and signs of spring can be seen all around. It might have you itching to dust off your golf clubs and pickleball paddles in preparation for days on the course and court. According to Jerry Du, MD, an orthopedic spine surgeon at St. Anthony Hospital, there are a few simple things we can all do to keep our bodies — especially our backs — healthy as we head into the next season.
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Ensure a proper warm up
As we come out of the winter and less active months of the year, we can all benefit from a warmup. This goes beyond stretching; it’s taking the time to ease back into your sport of choice. For example, Dr. Du encourages golfers to avoid starting off with 9 or 18 holes and instead head out for the putting green to practice your short game. Pickleball enthusiasts should start with gentle rallies before attempting dinking and more aggressive cutting maneuvers.
“It’s tempting to dive right in,” Dr. Du acknowledges, “but a little preparation goes a long way.”
Start (or continue) a strengthening routine
Dr. Du emphasizes the importance of strength and mobility exercises for your back and core. These movements, often extension-based, are designed to improve spinal mechanics.
“Light cardio is also key,” Dr. Du advises. “Aim for 30 minutes, three to four times a week.”
He recommends water aerobics or cycling as low-impact ways to build strength and endurance.
People with chronic neck pain can benefit from exercises like these offered on spine.org, he shared. McKenzie back exercises are also an excellent resource.
Don’t ignore pain
It’s easy to brush off pain for a pulled muscle or just the result of getting back into an activity. However, Dr. Du notes the importance of listening to your body. If your symptoms persist for more than 3-4 weeks, if they get worse, or if you develop any weakness or issues controlling your bowel or bladder, it’s best to be evaluated by a professional.
“At Virginia Mason Franciscan Health, we offer a multidisciplinary approach,” he says, highlighting the collaborative expertise of neurosurgeons, rehabilitation specialists, and spine surgeons that get to the heart of any issue and determine the best treatment plan for each patient.
Dr. Du specializes in a range of treatments, from nonoperative management to minimally-invasive surgery for conditions like herniated discs and spinal deformities. He also has extensive experience managing spine trauma and spine oncology.
His passion for spine health stems from a childhood injury that sparked a lifelong fascination. “The nice thing about the spine,” he explains, “is that everything is tailored to the patient.
He finds satisfaction in helping patients regain mobility and improve their quality of life.
“Nothing is more gratifying than helping someone walk or enjoy their favorite activity again.”
As you prepare to enjoy the warmer weather and your favorite sports, remember to ease in, focus on building and maintaining your strength, and listen to your body. With a little preparation, you can enjoy an active season ahead.
This article is provided by Virginia Mason Franciscan Health and St. Anthony Hospital, which sponsors Gig Harbor Now’s Health and Wellness coverage. Gig Harbor Now retains editorial control over its health and wellness coverage under the sponsorship agreement.