Summer Sports Prep: How Kenosha Athletes Protect Their Spines

Summer in Kenosha means golf at Brighton Dale, biking along the lakefront, baseball at Simmons Field, and swimming at Lake Michigan. It’s one of the best times of year to be active — and one of the most common times Dr. Murphy sees sport-related back and neck injuries in his Kenosha clinic. The good news: most sports-related spinal injuries are preventable with the right approach. Here’s what you need to know for each common summer activity.

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Why Summer Athletes Are Vulnerable

After winter and a cautious spring, summer brings a dramatic increase in activity level. For many Kenosha residents, that means going from minimal structured exercise to playing 18 holes three times a week, joining a recreational softball league, or doing long bike rides without adequate conditioning. This sudden increase in demand — combined with the sport-specific physical stresses described below — is a recipe for injury.

The spine is also particularly vulnerable in athletic contexts because:

• Rotational sports (golf, baseball, tennis) place significant torsional stress on lumbar discs and facet joints
• Repetitive impact (running, volleyball) compresses spinal structures cumulatively over training sessions
• Overhead activities (swimming, volleyball) stress the cervical spine and upper back
• Extended aerobic activity (cycling) holds the spine in a fixed, often compromised position for long periods

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Golf: The Most Common Back-Breaker in Kenosha

Golf is wonderful exercise — but the golf swing is one of the most biomechanically demanding rotational movements the spine can perform. At full speed, a golf swing generates significant compressive and shear forces on the lumbar discs and facet joints.

Common golf-related spinal problems:

• Lumbar disc injuries (especially at L4-5 and L5-S1)
• SI joint dysfunction from the asymmetrical rotational forces
• Cervical strain from the head position at address and follow-through

Spine-safe golf tips:

• Warm up properly. 5–10 minutes of walking and dynamic stretching before the first tee. Don’t hit full-power drives until you’ve loosened up with shorter, relaxed swings.
• Don’t death-grip. Excessive grip tension travels up through the forearms and tightens the entire upper back and neck.
• Carry vs. cart. If you walk, use a cart bag with a good shoulder strap, or better yet, a push cart. Slinging a heavy bag on one shoulder every hole is terrible for spinal symmetry.
• Lift correctly. Bending over to retrieve your ball dozens of times per round adds up. Bend at the knees and use the club for support.
• See Dr. Murphy before the season. A spinal alignment check before golf season starts can identify and correct issues that would otherwise become painful mid-season.

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Cycling: Long Rides and Lower Back Pain

Cycling is an excellent low-impact cardiovascular activity — but the bent-forward position of road cycling puts the lumbar spine into sustained flexion, compressing the front of the discs and stretching the posterior muscles and ligaments for hours at a time. Mountain biking adds vibration and impact to the equation.

Common cycling-related spinal problems:

• Lower back pain from sustained lumbar flexion
• Neck pain from hyperextending the cervical spine to look forward while bent over
• Numbness or tingling in the hands from cervical nerve compression

Spine-safe cycling tips:

• Bike fit is everything. If your handlebar height, saddle height, or reach are off, your spine will pay for it over miles. A professional bike fit is worth every dollar.
• Core strength. A strong core allows you to hold your torso up rather than letting your spine sag under fatigue. Planks, dead bugs, and Pallof presses are great for cyclists.
• Mix riding positions. Change hand positions and shift between seated and standing climbing regularly to vary the spinal load.
• Stretch after rides. Hip flexor stretches, thoracic rotations, and cat-cow movements after every ride significantly reduce next-day stiffness.

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Baseball and Softball: Throwing, Batting, and Torsional Stress

Recreational leagues throughout Kenosha fill up every summer — and with them comes a predictable wave of shoulder, neck, and back injuries in people who haven’t thrown a ball since the previous summer.

Common baseball/softball injuries:

• Lumbar rotational strain from batting
• Cervical strain from fielding and throwing mechanics
• Shoulder injuries that can refer pain to the upper back and neck

Spine-safe baseball/softball tips:

• Don’t skip pre-game warm-up. A proper throwing warm-up — starting at short distances and gradually extending — protects not just the arm but the entire kinetic chain including the spine.
• Core rotation matters. A proper batting and throwing motion initiates from the hips and core, not the arm. Players who muscle the ball with their arm bypass the protective mechanics of the larger, more powerful core muscles.
• Ice after games. Your rotator cuff and the surrounding musculature will thank you. Ice for 15–20 minutes after each game.

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Swimming: The Spine-Friendliest Summer Sport

Swimming is, in many ways, the best sport for your spine. The buoyancy of water unloads the spine while allowing cardiovascular exercise and muscular conditioning. However, freestyle and butterfly strokes require significant cervical rotation and extension that can strain the neck over long distances.

Spine-safe swimming tips:

• Use good breathing technique. Breathing to one side exclusively creates asymmetrical cervical rotation. Alternate sides or use a breathing pattern that varies direction.
• Consider a pull buoy. For swimmers with lower back issues, a pull buoy (float between the legs) eliminates kicking and allows the focus to be on upper body stroke mechanics.
• Don’t ignore neck pain. Neck soreness after swimming is common but not normal. If it persists, have your cervical spine evaluated.

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How Chiropractic Supports Summer Athletes

At Murphy Chiropractic, Dr. Murphy works with Kenosha athletes at all levels — from weekend golfers to competitive softball players. Regular chiropractic care during an active season:

• Keeps joints aligned so rotational forces are distributed evenly rather than concentrated on vulnerable structures
• Reduces muscle tension that builds up from repetitive sport-specific movements
• Improves range of motion — essential for athletic performance in rotation-dominant sports
• Detects early problems before they become full injuries

Many athletes find that regular maintenance visits during the season keep them performing at their best — not just pain-free, but actually moving and competing better than they would without care.

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Have a Great Summer — Not a Painful One

Whether your summer sport is golf, biking, baseball, or swimming, Murphy Chiropractic in Kenosha is here to keep you in the game. Dr. Murphy offers same-week appointments, so when something flares up, you don’t have to sit on the sideline waiting for a slot.

Book your sports chiropractic appointment →

Murphy Chiropractic, S.C. | 3535 30th Ave, Suite 201, Kenosha, WI 53144 | (262) 697-7463