Your lower back plays a vital part in your golf swing. It is not uncommon to have a form of chronic back problem flair up in the middle of a round. The problem is that if you keep playing with the pain, it will only make the problem worse and make recovery longer. Lower back pain can often be avoided if you take the time to gently stretch the back out before you hit the links. Areas of importance include the back muscles, stomach and oblique muscles as well as the quadriceps and hamstrings.
Wall squats are a great way to stretch out your back, hip and leg muscles. To do a wall squat, simply put your back against the smooth surface of the wall. Slowly slide your back down the wall until your upper legs are perpendicular to the wall (90 degrees). Hold this position for five seconds and then slide back up the wall to standing. Repeat this exercise five times.
Forward Leg Raises
This is a fairly easy exercise that involves the stomach, obliques and leg muscles. Lie on your back with your legs extended. Slowly raise one leg up off the ground to a 45 degree angle. Hold it there for 5 seconds and then bring it back down to the floor. Repeat this motion five times with each leg.
Backward Leg Raises
This exercise is similar to the forward leg raise, only you lie on your stomach instead of your back. Backward leg raises also work different sets of muscles, like the back and the hips. Lying on your stomach, squeeze your thigh muscles and raise one leg up off the floor as far as you can without bringing your hips off the floor. Hold the position for five seconds then lower the leg. Do this with both legs five times.
Half Sit Up
Sit-ups can be rough on the back, but a controlled half sit-up takes away the risk of further pain in the back area and allows you to stretch and strengthen the stomach muscles. Lying on your back with your knees bent and your feet flat on the floor, slowly raise up your head and shoulders, reaching out with your outstretched arms until your fingers touch your knees. Hold the position for 10 seconds and then release. Repeat the half sit-up five times.