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The Ultimate Back Pain Relief Tips Blog

Get Relief from Golf Back Pain with Stretches and Exercises

Posted by Dr. Jeff Winternheimer D.C. on Thu, Apr 10, 2014 @ 11:35 AM

sports injuryOne of the biggest complaints golfers have is that they suffer from low back pain while they are golfing. Many think there is nothing they can do and they need to accept the golf back pain they feel and just try to play through it. If you are a golfer who suffers with golf back pain, you will be glad to know there is something you can do to significantly reduce or even totally prevent low back pain while you golf. You may be experiencing low back pain for a number of reasons, with some of them being weak muscles, bad golfing posture, and muscle inflexibility. By improving on your mobility, strength, and stability you will see improvement in the way you feel when you golf.

Mobility is important in all aspects of life, but it is especially important for you to have good rotational mobility in order to have an efficient golf swing which is free of LBP. While you want to have good mobility throughout your body, as a golfer you definitely want to focus on three main areas:

  • Your Hip Muscles
  • Your Thoracic Spine
  • Your Hamstrings

You can do the following exercises in order to increase your mobility in these areas:

  • Rotation Lunge
      • Place your hands on a golf club and put the club on the back part of your shoulders. Then, step into the lunge position by taking a large step forward. Finally, hold the stretch for two counts and then repeat.
  • Kneeling Hip Flexor Stretch
      • Lunge forward with your knee on a padded mat. Position your foot beyond the forward knee. Place your hands on your knee.  Straighten the hip of your rear leg by pushing your hips forward and hold the stretch for about 30 seconds. Repeat the same procedure with the opposite side.
      • Lie flat on your back and raise one of your legs as high as you can while you keep your pelvis flat against the floor. Hold your lower thigh and slowly move your leg toward your head. You also want to stretch your calf and flex your foot. To achieve a deeper stretch you can put a towel or yoga strap on the ball of your foot and pull the strap toward you. After 30 seconds, repeat the stretch on the other side.

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Strength is also very important with regards to life and preventing low back pain while golfing. You need to have the strength to get through 18 holes of golf without that golf back pain setting in.

Below are some exercises you can do to improve your strength and help prevent low back pain:

  • Hip Hikes
      • Start in a standing position with one leg firmly on the ground and raise your other hip and pelvis by lifting your leg toward the ceiling. Hold this position for about 5 seconds then slowly lower your hip and pelvis down towards the floor. Repeat the steps for about two minutes and switch to the other side.
  • Golf Stance Band Side Step
      • Stand on the center of the GolfBand with your feet hip width apart. Cross over the band and hold the ends in each hand. Stand in address stance while keeping your hips and toes pointing forward.  While keeping your core and upper body still take three small steps to one side and then to the other.

Stability is very important with regards to golfing without low back pain. Having good stability is essential to having a powerful swing and preventing golf back pain. Stability requires you to keep your spine and pelvis stable while you are golfing. Not having a neutral pelvis is a common reason why many golfers suffer from golf back pain while they golf.

The exercises below will help you improve your stability:

  • Bridges
      • Lay on the floor with your back flat against it with your hands at your sides and your knees bent. You want your feet under your knees, your abdominal muscles tight, and your buttocks muscles tight. Raise your hips toward the ceiling in order to form a straight line going from your shoulders to your knees. Tighten your core and try to pull your belly button towards your spine. Hold this position for anywhere from 20 to 30 seconds. In the beginning, you may not be able to hold the position this long and it is ok to start slowly and work your way up.
  • Side Planks
      • Lie on your side and place your elbow under your shoulder with your forearm flat on the floor. Lift your body up off of the floor with your core stable and support yourself with your forearms and the side of your foot. Don’t let your hip sag and keep your core braced during the exercise.

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Topics: back stretches, Back Pain, professional golfers all have back problems, exercises & stretches, back strengthening exercises, golf back pain, golf stretching exercises, tiger woods, hip flexor stretch