Golf Exercises For Lower Back Pain Relief (EXPERT Guide)

Say goodbye to lower back pain while golfing with these targeted exercises

How to cure back problems to help your golf.


Lower back pain should not keep you from enjoying your time on the golf course. Follow these golf exercises for lower back pain relief for a solution.

By incorporating a combination of stretches, exercises, and smart golfing practices, you can reduce the risk of lower back pain and improve your game at the same time.

Remember that consistency is key, so make these exercises a part of your regular routine, and consult a healthcare professional if you have persistent or severe pain.

With the right approach, you can swing without suffering and continue to excel in the sport you love.

The following comprehensive guide to golf exercises for lower back pain relief, allows you to stay on top of your game while keeping discomfort at bay.

Understanding Lower Back Pain in Golfers

Before we delve into the exercises, it’s essential to understand why golfers are particularly prone to lower back pain.

The golf swing involves a complex series of movements, including rotation, extension, and flexion of the spine. This repetitive motion can lead to several issues, including:

Muscular Imbalances: Golfers often develop imbalances between the muscles on their right and left sides due to the one-sided nature of the sport. These imbalances can contribute to lower back pain.

Poor Posture: Maintaining the proper posture throughout a golf swing is critical, but it’s easier said than done. Poor posture can lead to increased stress on the lower back.

Overuse and Repetition: The golf swing involves repeated motions that can strain the muscles, ligaments, and tendons in the lower back over time.

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7 Golf Exercises For Lower Back Pain Relief

Pelvic Tilts

  • Lie on your back with your knees bent and feet flat on the ground.
  • Tighten your abdominal muscles.
  • Tilt your pelvis upward by flattening your lower back against the floor.
  • Hold for a few seconds, then release.
  • Repeat 10-15 times.
  • Pelvic tilts help improve core strength and stability, which is essential for maintaining a consistent golf swing.

Cat-Cow Stretch

  • Start on your hands and knees in a tabletop position.
  • Inhale, arch your back, and lift your head (Cow Pose).
  • Exhale, round your back, and tuck your chin (Cat Pose).
  • Repeat this motion for 1-2 minutes, flowing smoothly between the two positions.
  • The cat-cow stretch promotes flexibility in the spine and can relieve tension in the lower back.

Child’s Pose

  • Kneel on the floor with your big toes touching and knees apart.
  • Sit back onto your heels and extend your arms forward on the floor.
  • Rest your forehead on the ground.
  • Hold for 30 seconds to 1 minute, breathing deeply.
  • Child’s pose is a relaxing stretch that helps release tension in the lower back and hips.

Hip Flexor Stretch

  • Kneel on one knee with your other foot in front, forming a 90-degree angle with your knee.
  • Shift your weight forward slightly until you feel a stretch in the front of your hip.
  • Hold for 20-30 seconds on each side.
  • Tight hip flexors can contribute to lower back pain. Stretching them can alleviate discomfort and improve hip mobility.

Seated Spinal Twist

  • Sit with your legs extended in front of you.
  • Bend one knee and cross it over the opposite leg.
  • Twist your torso toward the bent knee, using your opposite hand to gently push against the bent knee.
  • Hold for 20-30 seconds on each side.
  • The seated spinal twist stretches the muscles along the spine and can relieve tension in the lower back.

Bridge Exercise

  • Lie on your back with your knees bent and feet flat on the ground.
  • Place your arms at your sides, palms down.
  • Lift your hips toward the ceiling, creating a straight line from your shoulders to your knees.
  • Hold for a few seconds, then lower your hips back down.
  • Repeat 10-15 times.
  • The bridge exercise strengthens the glutes and lower back muscles, providing stability during your golf swing.

Golf-Specific Rotational Exercises

To directly address the demands of the golf swing, consider adding the following rotational exercises to your routine:

Medicine Ball Twists: Stand with your feet shoulder-width apart, holding a medicine ball or weighted object in front of you. Rotate your torso to the right and then to the left, mimicking the golf swing motion.

Cable Chops: Using a cable machine or resistance band, attach the handle at chest height. Stand perpendicular to the machine, hold the handle with both hands, and rotate your torso to pull the handle diagonally across your body.

Russian Twists: Sit on the ground with your knees bent and feet flat. Lean back slightly, keeping your back straight, and hold a weight or medicine ball. Twist your torso to the right and then to the left, tapping the weight on the ground beside your hip.

These golf-specific rotational exercises can help you build strength and flexibility in the muscles used during your golf swing.

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Additional Tips for Lower Back Pain Prevention

In addition to these exercises, here are some additional tips to help prevent lower back pain while playing golf:

Warm-Up: Always warm up before your round of golf. Gentle stretching and a few practice swings can prepare your body for the demands of the game.

Proper Swing Mechanics: Work with a golf pro to ensure that your swing mechanics are correct. A well-executed swing puts less strain on your lower back.

Use Proper Equipment: Ensure that your golf clubs are the right length and flex for your body and swing. Ill-fitting equipment can lead to poor swing mechanics.

Stay Hydrated: Dehydration can lead to muscle cramps and increased tension in the lower back. Drink plenty of water during your round.

Take Breaks: If you’re playing a long round of golf, take short breaks to rest and stretch throughout the game.

Maintain Overall Fitness: Regular exercise and strength training can improve your overall fitness and reduce the risk of lower back pain.

Listen to Your Body: If you feel pain or discomfort during a round of golf, don’t push through it. Stop, stretch, and rest as needed.