Perform At Your Best Again
 With These Four Lower Back Pain Stretches & Exercises For Golf

Eliminating lower back pain for golf is crucial to prevent injury. Golf stretches and exercises for lower back pain are just what you need to perform at your best. Continue reading to prevent lower back pain in golf through the following golf stretches and exercises.

1. Hands And Knees Upper Back Rotation  

This lower back pain golf stretch is to help increase mobility and rotation in your spine so you can have flexibility in your swing. Here’s how to perform this lower back pain exercise:

Grab a yoga mat and sit back on your heels. From there, you will slightly bend forward with one hand on the ground in front of you and one hand placed behind your neck. You will now drop your elbow towards the ground. Continue this movement to stretch your lower back.

Click this link for a visual representation of this lower back pain exercise. 

2. Planking

Planking is one of the best golf stretches for the lower back.  Planking is great for strengthening your core, which inevitably can prevent back pain. Here’s how to perform this exercise:

Position yourself like you're about to do a pushup. Flex your torso and don’t let your stomach lower to the ground. Keep your back as straight as possible. Hold this position for as long as you can.

If you would like to experience a wider variety of plank positions, click this link to see some demonstrations. 

3. Glute Bridges 

Performing the glute bridge activates your gluteus maximus muscles which are your largest and strongest muscles of your body. If your glutes are weak it can contribute to lower back pain. One of the best ways to prevent this lower back pain is to do the glute bridge exercise. Here's how to do it:

Grab a yoga mat and lay on your back with your knees bent and feet flat on the floor. From there, engage your buttocks and core and lift off the floor. Hold this position for a breath or two then lower back down to the floor.

To see a visual representation of this lower back pain golf exercise click here

4. Bird Dog

Performing the Bird Dog exercise will build your spinal stability and strength in your lats which are your biggest spinal stabilizers. The Bird Dog golf exercise for lower back pain will protect you from pain and injury. Here’s how to do it:

Place a yoga mat on the floor and get on your hands and knees and find your neutral spine. To find your neutral spine, move your torso up and down. Once you find what's comfortable, engage your core and rotate your shoulders back. Now you will extend one leg backwards, and one arm forwards. Your hand should have the thumb up, while your toes are pointed downwards. Hold this position for 5-10 seconds and repeat on the other side.

For a visual representation of this golf stretch for lower back pain click here.

These golf lower back pain exercises are sure to help you perform at your best again.