Exercises to Relieve Lower Back Pain & Fatigue

By James Bolger
The golf swing can place excessive twisting force on the lower back.
The golf swing can place excessive twisting force on the lower back.

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.

Abdominal Contractions

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.

Wall Squats

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.

Heel Raises

Another suggestion from the AAOS: stand with your weight evenly balanced on both feet. Slowly raise your heels off the ground. Repeat 10 times.

Aerobic Exercises

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.)

About the Author

James Bolger has spent two decades writing on health, nutrition, golf, fitness, travel, insurance, and more. Bolger served as managing editor for "Maturity Matters," a newsletter on senior lifestyles, and "Your Health and Fitness," a consumer health magazine. He has also written on health and medical research for academic medical centers. Bolger earned his Bachelor of Arts in communications/English from DePaul University.

Photo Credits

  • Kevin C. Cox/Getty Images Sport/Getty Images
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