Mark,

Lower back issues typically stem from a weakened core. Before heading to the course or on your off-days, spend some time strengthening this area. Try some regular planks, side planks, glute bridges performing 3 sets of 30 second holds.

When you get to the course, stretch out the hip flexors by getting into a lunge position and sliding those hips forward. Dont forget to ice the back and take some anti-inflammatories on those days that you really feel it the most. This should get you started and should help. Let us know how it goes!

Hey Alex,

Achy hands can come about for different reasons. It could be a lack of hydration in the body, so combining a sports drink with water 12-24 hours in advance of your hand could help. I would also suggest to try to limit the amount of inflammatory foods you injest 24-48 hours prior to your round such as red meat, high sugars, and processed foods. Even alcohol can increase inflammation in the hands and body so avoiding alcohol before and during your round may help with the achy hands. Good luck!

Zack