5 Best Exercises to Help Prevent Lower Back Pain When Golfing

These exercises are meant to provide general advice to help decrease chances of lower back pain while golfing.  Please seek guidance from a medical professional before starting any exercise program and especially if you have chronic or back pain that is not subsiding.

With that disclaimer, here are five exercises that can help:

1. Core strengthening: I can not stress how important core strength is to our spine and posture. Core provides stability and support for the golf swing.  Exercises that help core strength include but are not limited to planks, Russian twists, bird dogs, dead bugs, and bridge.
2. Hip mobility: Hip mobility is essential to a good golf swing. It can also help to reduce the stress on the lower back. Exercises such as hip circles, hip swings, hip flexor stretches and deep squats can help improve hip mobility.  I especially like the ‘yogic squat’.  This deep squat helps hip and ankle mobility as well as stretches the lower back.
3. Thoracic spine mobility: It is important to have upper back (thoracic) mobility because limited mobility in this area can cause excessive stress on the lower back during the golf swing. Exercises that can help increase mobility in this area include thoracic rotations, foam rolling and cat-camel stretches.
4. Gluteal muscle activation: Strong glute muscles (buttock) are crucial for stabilizing the pelvis and reducing strain on the lower back. Strong glute muscles also help alignment of the knees. Exercises that can help strengthen glutes include clamshells, lateral band walks, wall-bangers, and glute bridges.
5. Warm up routine: A dynamic warm up routine is crucial before playing or practicing golf. Warming up properly helps to increase blood flow to your muscles and improves flexibility. Include exercises such as leg swings, torso rotations, back extensions, and arm circles to warm up your whole body.

Whenever we begin any routine, consistency is the key.  Aim to perform exercises regularly, ideally as part of your fitness routine.  A fitness routine should include cardiovascular and strength training.  And it is important to stay fit and active between your golf outings.  Additionally, it is critical to maintain proper posture and body mechanics during the golf swing to minimize the chances of getting hurt. Listen to your body for any signs of discomfort or pain. And seek advice form a healthcare professional if you experience persistent or severe lower back pain.