Back pain or fatigue can put a real crimp in your golf game. Whether it's a twinge that ruins your follow-through, or a sharp pain that weakens your stroke, exercise can help strengthen your back and restore your game. Fitness experts, including those with the American Academy of Orthopaedic Surgeons (AAOS), recommend the following exercises to help you overcome back pain or fatigue.
The AAOS recommends this exercise. Start on your back. Bend your knees and place your hands below your ribs. Tighten your stomach muscles so that you can feel your ribs squeezing. Breathing normally, hold the stretch for five to 10 seconds. Repeat 10 times.
Lower Back Sstretch
The Mayo Clinic recommends this stretch. Start on your back. Bend your knees and place your feet flat on the floor. Roll both knees to one side. Hold to a count of 10. Return to the first position, then repeat to the other side.
Stand with your back flat against the wall. Place your feet 12 inches in front of your body. Tighten your stomach muscles while slowing bending your knees to a "V" position. Hold for five to 10 seconds. Return to starting point and repeat 10 times.
Another suggestion from the AAOS: stand with your weight evenly balanced on both feet. Slowly raise your heels off the ground. Repeat 10 times.
The AAOS also recommends stationary bike riding and treadmill walking to build the back muscles. Try to work up to 30 minutes of aerobic exercise each day.
Sean Cochran, a fitness adviser for the website PGA.com, points out that golf uses different muscles from most other daily activities. For that reason, it's best to focus on exercises that rotate your back in the direction and flow of your swing. (See Resources section.)