Your Golf Game An onlooker may assume that the never-ending quest to put the little white ball into the cup calls upon less of your body's athletic ability than sports such as tennis or cycling. Not true. Many avid golfers contort their bodies into oddly twisted postures, generating a great deal of force on the back. Couple this motion with a bent-over stance, repeat 90 to 120 times over three or four hours, then add the fatigue that comes with several miles of walking, and you've got a good workout, and a recipe for potential lower back trouble. As America's love affair with the game continues to grow, chiropractors advocate taking a proactive approach and prepare your body for many years of pain-free play. Follow these important tips to help protect your back and improve your game: • Purchase equipment that fits. Don't try to adapt your swing to the wrong clubs: A six-footer playing with irons designed for someone five inches shorter is begging for back trouble. • Take lessons. Learning proper swing technique is critical. At the end of the swing, you want to be standing straight up; the back should not be twisted. Players with poor swing technique tend to get frustrated, which leads to greater tension and increased risk of injury. • Wear orthotics. These custom-made shoe inserts support the arch, absorb shock, and increase coordination. An orthotic can improve the entire body's balance and stability, which translates into a smoother swing. While the upper part of a shoe may score style points, what the foot rests on affects your game. • Avoid metal spikes. They tear up greens and can increase stress on the back. Soft shoes or soft spikes allow for greater motion. • Warm up before each round. Take a brisk walk to get blood flowing to the muscles before stretching out. (To set up a stretching and/or exercise routine, see a doctor of chiropractic or golf pro who can evaluate your areas of tension and flexibility. One set of stretches does not work for everyone.) Once you're loose, take 15-20 practice swings. • Pull, don't carry, your golf bag. Carrying a heavy bag for 18 holes can cause the spine to shrink, leading to disk problems and nerve irritation. Walking the course is not only great exercise but also is a recommended tip for saving your back. If you prefer to ride in a cart, alternate riding and walking every other hole-bouncing around in a cart is hard on the spine. • Keep your entire body involved. Every third hole, take a few practice swings with the opposite hand to keep your muscles balanced and even out stress on the back. • Drink lots of water. Dehydration causes early fatigue, leading you to compensate by adjusting your swing, thus promoting injury risk. Don't smoke or drink while golfing, as both cause fluid loss. • Take the "drop." One bad swing-striking a root or a rock with your club-can damage a wrist. If unsure whether you can get a clean swing, take the drop.