Top 5 Golf Exercises To Reduce Back Pain

To play golf without back pain, you need to strengthen the muscles that surround the back. Here are the best golf exercises that will keep your back safe so you can play golf without pain. This blog takes you through each exercise and the mechanics that will benefit your back and your game.

  1. Hands & Knees Upper Back Rotation
  2. Bird Dog
  3. Anti-rotation
  4. Bridge
  5. Side Plank

Hands & Knees Upper Back Rotation

A lack of mobility in the thoracic spine (upper back) causes over-rotation in the lumbar spine (lower back). This puts too much stress on the lumbar spine, resulting in low back injury and pain. We incorporate this exercise to increase mobility and rotation in the spine which directly translates to flexibility in your golf swing.
Hands & Knees Upper Back Rotation

The Bird Dog 

The Bird Dog exercise is almost always done the wrong way. It builds spinal stability and strength in the latissimus dorsi (lats). The lats are the biggest spinal stabilizers and protect the low back from pain and injury during the swing.
The Bird Dog

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This exercise builds strength in the core in a way that allows the core to resist and safely dissipate the rotational forces created during the golf swing so that they don’t end up in the spine and joints where they can cause damage and pain.
Anti Rotation

The golf exercises in GOLFFOREVER are individually catered to your body's specific needs. So, you'll be able to work on all the areas that are leading to swing fatigue, and you can start playing pain free golf.

The Bridge

A lack of activation and strength in the muscles in the buttocks - the glutes - are two of the most common causes of golf-related low back pain. Tiger Woods and many other players have spoken of their struggles with this. The bridge is a great exercise to turn on the glutes and build hip extension strength that will protect your low back and give you rotational power.
The Bridge


The Side Plank

The side plank exercise builds strength and endurance in the lateral wall core muscles - the ones on either side of your body - which are often overlooked. This is also one of the exercises that is very common to do incorrectly and can cause injury or strain if you don't use proper form. By just focusing on the abs - resulting in a core that is strong in the front but weak on the sides - many golfers actually make themselves more likely to get back pain. One of the keys to avoiding golf-related back pain is to have a core that is strong on all sides and the side plank is a crucial exercise to do this.
The Side Plank

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