Exercise for Back Pain

By Greg Lindberg
Back pain is one of the most common injuries golfers encounter.
Back pain is one of the most common injuries golfers encounter.

Back pain in golfers is very common and can be prevented by exercise before each round of golf and working on safe swinging techniques. Golfers commonly bend their low back when swinging and this motion can lead to severe lower back pains. It’s not bad form for the lower back to be bent this way, but it’s important to exercise and properly take care of your spine. If you do experience back pain there are specific exercises that you can do to alleviate the pain and prevent it from occurring again.

Try swimming or aquatic aerobic exercises during a time when you experience severe pain and are not golfing. It’s important to jog or stay active on days that you are not playing golf.

Perform a single knee to chest exercise before golfing. Lie on your back and flex one of your knees to your chest by grabbing the bottom of your foot or ankle. Hold for 20 seconds and then repeat with your other knee.

Bring both of your knees to your chest while you are still lying on your back. Try to move your hips off of the floor and hold your knees to your chest for 20 seconds. Relax for five seconds and then repeat one more time.

Stretch your hips and gluteal muscles to help lessen your back pain. Bend both of your knees and move your hips at a 90 degree angle to the left while lying on your back. Apply force to your knees with your hands and stay in the position for 20 seconds. Rest for five seconds and then repeat for the same exercise for the right side of your body for 20 seconds..

Help to reduce back pain by performing a calf stretch. Stand up and place one of your feet on the bottom corner of a wall and place your hands on the wall as well. Apply pressure to your foot and leg by pushing against the wall for 20 seconds. Straighten your back while performing this exercise to help reduce pain in your spine.

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