Golfers powerfully twist their torso in both directions during the golf swing. They hunch over slightly before each shot. These movements repeatedly stress the muscles and connective tissues surrounding the spine, which can cause back pain. If you already suffer from back pain, William Prentice, author of “Essentials of Athletic Injury Management,” recommends performing flexibility and strengthening exercises as part of your treatment program. Perform stretches daily and strengthening exercises several times per week to help alleviate back pain so you can function effectively on and off the golf course.
Flexibility Routine
Step 1
Lean your back against a solid wall for balance. Lift your left foot and bend your knee, moving it toward your chest. Grab your left knee with both hands and pull it closer to your chest, deepening the stretch. Hold for 10 seconds, then repeat the stretch with your right leg.
Step 2
Stand approximately 3 feet behind a chair. Ask a partner to sit in the chair so that it doesn’t move during the stretch. Bend forward at your waist and grasp the chair back with your hands about shoulders-width apart. Lower your head between your hands and gently pull backward to stretch your upper back. Hold for 10 seconds.
Step 3
Hold a golf club across your upper back and shoulders. Assume your starting position as though you are addressing a golf ball. Twist as far as possible to the left, hold for five seconds, reverse to the right as far as possible, hold for five seconds, then repeat two more times.
Strength Routine
Step 1
Lie on your stomach with your arms extended in front of your head and toes on the ground, about 6 inches apart. Wear ankle weights and hold dumbbells if desired. Raise your hands and feet simultaneously, curving your back upward slightly. Hold for one second and then relax. Perform 10 reps.
Step 2
Sit upright with your legs extended forward, heels together, and toes pointed upward. Hold a medicine ball in front of your abdomen with both hands. Rotate to the right as far as you can, keeping the medicine ball in front of your belly. Then rotate to the left as far as you can. Continue twisting back-and-forth for 10 reps.
Step 3
Lie on your back on top of a stability ball with your knees bent and feet flat on the floor. Hold a medicine ball about 6 inches above your stomach. Twist to the left until your arms are parallel with the ground and then twist to the right. Keep your feet flat on the ground as you rotate. Continue alternating sides for 10 reps.
Step 4
Place dumbbells on the floor on either side of a stability ball. Lie face down over the ball with your toes on the floor for balance. Pick up the dumbbells. Lift the weights by bending your elbows and moving them upward and sideways away from your body. Return to the starting position after the dumbbells reach your sides. Perform 10 reps.
Tips and Warnings
- Move only until you feel light tension for the flexibility exercises; do not overstretch. Use light weights for the strengthening exercises, and focus on perfect technique to avoid aggravating your back pain.
Things You'll Need
- Chair
- Golf club
- Ankle weights
- Dumbbells
- Medicine ball
- Stability ball
References
- "Essentials of Athletic Injury Management (Seventh Edition)"; William E. Prentice, PhD., A.T.C., P.T.; 2008
- Spine Health: Golf and Low Back Pain
- MayoClinic.com: Golf Stretches For a More Fluid Swing
- American Council on Exercise: Seated Medicine Ball Trunk Rotations
- American Council on Exercise: Stability Ball Russian Twist
