Back Exercises Every Golfer Should Do
Golf is a safe and accessible sport that requires more skill than physical power. However, proper form does require some physical conditioning. Lower back pain is the most common form of golf injury for amateurs and it’s typically the result of improper technique.
What Causes Low Back Pain From Golf?
Low back pain can be the result of too much repetitive motion or poor technique when swinging. The lower back is not made to rotate, and sometimes golfers make the mistake of rotating it during the swing. This can be because of a lack of flexibility and strength in other areas. Good posture, core strength and hip flexibility are necessary for reducing the stress on your lower back. Not properly stretching and warming up before golfing can also contribute to a lower back injury.
Back Flexibility Exercises for Golfers
It’s important to stay fit so you can use proper form and not put too much stress on your lower back. There are a few back exercises you can start doing today to improve your game.
Seated Rotations
Rotation is a main part of the golf swing, and this exercise will help keep your back safe during the follow-through. Sit down and grab a golf club to hold on your shoulders behind your neck to help you keep good posture. Then, slowly turn your upper body each way without moving your hips. This is a great warmup that you can do before you tee off.
Glute Bridges
Glute bridges will strengthen your glutes and stretch your hip flexors, which will be important to prevent your golf swing from causing back pain. Lay on your back and bend your knees, feet flat on the floor. Squeeze your glutes and lift your bottom up off the floor. It should make a straight line from your shoulders to your torso, thighs and knees. Hold it for a few seconds, then lower.
Planks
This exercise will strengthen your core and back without the risk of back injury. Simply get in the pushup position and tighten your core. Try to hold yourself up as long as you can.
Tips for Golfers With a Bad Back
If you have a bad back, there are a few things you can do in addition to the exercises above:
- Warm up and stretch before golfing
- Maintain good form and posture
- Stand and swing on even surfaces
- Consider reducing swing length
Contact Spine INA
If you have lower back pain, reach out to us today to learn about our non-invasive and minimally invasive treatment options.
This content was medically reviewed by Baher S. Yanni, MD, on April 5th, 2022.
