Are you a golfer struggling with back pain or stiffness, especially as your round progresses? You’re not alone. Many golfers find tightness and fatigue creep in during the later holes, affecting their swing, power, and overall game enjoyment.
Now let’s dive into why golfers experience stiffness and pain- and how these five simple exercises can help you finish every round strong and pain-free.
Why Do Golfers Struggle with Back Pain and Stiffness?
As we age, our bodies naturally lose mobility, strength, and endurance. This can make it harder for golfers to rotate efficiently, maintain posture in their swings, and generate power. Over time, these limitations lead to compensations, such as overuse of the lower back, which causes stiffness, pain, and fatigue.
The key to overcoming this is building a routine that focuses on the right areas:
- CORE STRENGTH to support your back and improve swing stability
- SPINAL MOBILITY to enhance rotation
- GLUTE STRENGTH to protect your lower back and generate power
That’s where these five exercises come in. They’re simple, effective, and perfect for golfers of all ages and fitness levels.
The 5 Essential Exercises for Golfers with Back Pain
Here are five easy-to-follow exercises from the guide that will help you improve your enduranc, reduce stiffness, and prevent back pain.
1. Cat-Cow Stretch (Spinal Mobility)
why it helps:
This dynamic stretch improves spinal flexibility and mobility, helping you rotate more smoothly and maintain your posture in the golf swing.
how to do it:
- Start on all fours with your hands under your shoulders and knees under your hips.
- Inhale as you arch your back, lifting your head and tailbone- this is the “Cow” position.
- Exhale as you round your back, tucking your chin and pelvis- this is the “Cat” position.
- Repeat for 8-10 slow repetitions, focusing on your breath.
pro tip:
Use this as a warm-up before golf or other exercises to loosen your spine and prepare for rotation.
2. Stability Ball Gentle Ab Rolls (Core Stability)
why it helps:
This exercise strengthens your deep core muscles, helping to stabilize your spine and protect your lower back during rotation.
how to do it:
- Lie on your back and place your feet on top of a stability ball, knees bent at 90 degrees.
- Engage your core and gently roll the ball to the right, stopping when your opposite shoulder begins to lift off the ground.
- Use your core to pull the ball back to center, then repeat to the left.
- Perform ten reps each way, focusing on control and stability.
pro tip:
Keep your movements small and controlled. This is about engaging your core, not how far you can roll the ball.
3. Glute Bridge (Glute Strength)
why it helps:
Strong glutes are essential for maintaining back health and generating power in your golf swing. The Glute Bridge is a simple, but effective exercise for building strength.
how to do it:
- Lie on your back with knees bent and feet flat on the floor, hip-width apart.
- Flatten your lower back against the floor by engaging your core.
- Press through your heels to lift your hips until your body forms a straight line from shoulders to knees.
- Hold for five seconds at the top, then lower back down. Perform 10-12 reps.
pro tip:
Lift your toes off the ground during the movement to better activate your glutes and relax your hamstrings.
4. Bird Dog (Core Stability and Balance)
why it helps:
The Bird Dog is excellent for improving balance, coordination, and core stability- all essential for maintaining consistency in your golf swing.
how to do it:
- Start on all fours with your hands under your shoulders and knees under your hips.
- Engage your core and extend your right arm and left leg simultaneously.
- Hold for five seconds, keeping your back flat and hips steady, then return to the starting position.
- Repeat on the other side for 8-10 reps per side.
pro tip:
Move slowly and avoid letting your back arch or your hips shift side to side.
5. Bear Plank (Core Strength and Endurance)
why it helps:
The Bear Plank is a safe and effective way to build core strength and endurance, helping you maintain posture and power throughout your round.
how to do it:
- Start on all fours with your hands under your shoulders and knees under your hips.
- Engage your core and lift your knees 1-2 inches off the ground.
- Hold this position for 20-30 seconds, breathing deeply.
- Lower your knees and rest briefly. Repeat for 2-3 sets.
pro tip:
Keep your movements small and focus on maintaining a flat back and steady breathing.
Build Your Routine
To get the most out of these exercises:
- Perform 2-3 sets of each movement.
- Complete the routine 3-4 times a week.
- Use it as a warm-up before golf or as part of your regular fitness program.
You’ll notice less pain, better flexibility, and stronger round finishes with consistent practice.
Download Your Free Workout Guide
If you’re ready to feel stronger, swing more freely, and play pain-free golf, don’t wait- download your free workout guide now! This printable resource includes step-by-step instructions for each exercise, making it easy to follow at home or the gym.
Incorporating these exercises into your weekly routine will improve your physical endurance, reduce stiffness, and help you enjoy golf more without the pain or frustration. Try them out and see the difference for yourself!
If you try these exercises and you find them to be too challenging or uncomfortable, do not continue, until you have consulted with your physician. All exercises for golf should be customized to your needs after a proper evaluation.
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