One of the many ways that individuals end up hurting their back is by incorrect technique when bending and lifting objects off the ground. Many people don’t realize that even by bending to pick up small objects off the floor they can put some serious stress on their back.
Often times you may also use incorrect form when you may be a little fatigued or something is hard to reach such as items on the floor. The golfer lift or golfer bend is a functional way to avoid many of the stresses that cause low back injuries and addresses both of these issues.
What is the Golfer lift?
The golfers lift is a technique that allows you to pick up items off the floor with minimal stress to the lumbar spine. The golfer bend should never be an unsupported lift, meaning you should always use 2 points of contact for stability. It receives its name, the “golfer lift”, because it is the same way that a golfer generally picks up their golf balls and tees off the grass. This lift can help you to maintain proper lifting technique when bending over and ensures that your lower back is protected.
How to Perform the Golfer Lift
To perform the golfer lift you just have to follow these simple steps.
- Use 2 points of contact to stabilize you during the movement.
- Use a golf club or broom in one hand to stabilize you as the 1st point of contact and the leg opposite the hand as the 2nd point of contact.
- Keeping your back straight bend forward allowing the leg closest to the 1st point of contact to rise in the air behind you.
- Firmly grasp the object that you need to pick up.
- While lifting this object off the ground look forward and drop the leg that is in the air bringing you to a standing position.
We know it sounds a little confusing but if you are unsure of how to do the golfer lift, check out this video in which Dr. Raczkowski the director of physical therapy at The Center for Total Back Care demonstrates how to properly perform the golfer’s lift.