Reduce Back Pain With Top 5 Golf Exercises

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Back pain is a significant concern for golfers, often resulting from poor spinal mobility, instability, and weak core muscles. To address this issue, incorporating targeted exercises into your routine can alleviate back pain and enhance your golf performance.

This article presents the top 5 golf exercises that specifically target different areas of the body, promoting spinal mobility, stability, core strength, glute activation, and lateral core strength. Each exercise is accompanied by a video demonstration to ensure proper form and technique.

Whether you’re a beginner or an experienced golfer, these exercises can help you play pain-free and improve your game.

Exercise 1: Hands & Knees Upper Back Rotation

The Hands & Knees Upper Back Rotation exercise enhances spinal mobility and rotation, promoting flexibility and reducing the risk of low back injury and pain in golfers. Lack of mobility in the thoracic spine can lead to over-rotation in the lumbar spine, which can be detrimental to a golfer’s swing.

Exercise 2: Bird Dog

An effective exercise for building spinal stability and strength in the latissimus dorsi is the Bird Dog. This exercise is crucial for protecting the lower back from pain and injury during the golf swing. However, it is often done incorrectly, which can lead to ineffective results.

To evoke emotion in the audience, here are three reasons why the Bird Dog is important for a safe and pain-free golf experience:

  • Enhances performance: The Bird Dog improves core stability and balance, allowing for better control and power in the golf swing.
  • Prevents injury: By strengthening the latissimus dorsi and other muscles in the back, the Bird Dog helps prevent low back pain and injury during the repetitive motions of golf.
  • Promotes longevity: Incorporating the Bird Dog into your exercise routine can contribute to overall spinal health and longevity in the sport, allowing you to continue playing golf without discomfort or limitations.

Exercise 3: Anti-rotation

One effective exercise for building core strength and resisting rotational forces is anti-rotation. This exercise helps prevent damage and pain in the spine and joints. Anti-rotation exercises specifically target the deep stabilizing muscles of the core, such as the transverse abdominis and obliques. These exercises are designed to resist rotational forces that are created during the golf swing.

By regularly performing anti-rotation exercises, golfers can strengthen these core muscles. This allows them to safely dissipate rotational forces, reducing the risk of injury and improving overall performance. Incorporating anti-rotation exercises into a golf training program can be beneficial in eliminating swing fatigue and playing pain-free golf.

Exercise 4: The Bridge

Exercise 4 focuses on strengthening the glute muscles and improving hip extension strength through the use of the Bridge.

This exercise is crucial for golfers as weak glute muscles are a common cause of low back pain. By activating and strengthening the glutes, the Bridge helps protect the lower back and generates rotational power for a more powerful golf swing.

Incorporate this exercise into your routine to reduce back pain and improve your golf performance.

Exercise 5: The Side Plank

The Side Plank is a highly effective exercise for building strength and endurance in the lateral core muscles, which are often overlooked but crucial for preventing back pain. This exercise targets the obliques, quadratus lumborum, and gluteus medius, which play a significant role in stabilizing the spine during rotational movements like the golf swing. By strengthening these muscles, golfers can improve their ability to resist excessive forces and reduce the risk of low back injuries.

Exercise 6: Spinal Mobility and Flexibility

Two effective exercises for improving spinal mobility and flexibility are the Cat-Camel stretch and the Seated Twist. These exercises target the muscles and joints in the spine, helping to increase the range of motion and reduce stiffness.

Regular practice of these exercises can also help prevent lower back pain and injury. By improving spinal mobility and flexibility, golfers can enhance their swing mechanics and reduce the risk of strain or discomfort during play.

Exercise 7: Spinal Stability and Injury Prevention

Building spinal stability and strength in the latissimus dorsi, the Bird Dog exercise is crucial for protecting the lower back from pain and injury during the golf swing. This exercise is often done incorrectly, so it is important to focus on proper form and technique.

Exercise 8: Core Strength and Rotational Forces

To effectively improve core strength and rotational forces, incorporating targeted exercises into your golf training regimen is essential. These exercises not only help you generate more power in your swing but also prevent damage and pain in the spine and joints.

Here are three key exercises to include in your routine:

  • Anti-rotation exercises: Builds core strength to resist rotational forces and safely dissipate them during the golf swing, preventing injury and pain.
  • Individually catered exercises: Tailored to address specific needs, these exercises help eliminate swing fatigue and allow you to play golf pain-free.
  • Exercise video: Link


Incorporating specific exercises targeting spinal mobility, stability, core strength, glute activation, and lateral core strength can greatly reduce back pain and improve golf performance.

These exercises increase flexibility, prevent injuries, and generate more power in the swing.

By following the demonstrated techniques, golfers of all levels can play pain-free and enhance their overall game.

Don’t let back pain hinder your golfing experience – start incorporating these exercises into your routine and experience the benefits for yourself.

Can back pain be reduced with golf exercises?

Regular practice of specific golf exercises can help reduce back pain and improve spinal mobility, stability, and strength. These exercises target various muscles and joints in the spine, core, glutes, and lateral core, increasing range of motion, preventing injuries, and improving golf performance. Strengthening the core and glute muscles, improving spinal stability, and enhancing lateral core strength are all crucial for maintaining a pain-free golfing experience and preventing back injuries.