Daily Exercises During Golf Season Prevents Golfers From Developing Back Pain
Back pain is one of the most common compliant among golfers due to excessive stress to lower back during swing / follow through.
By increasing joint mobility and muscle flexibility golfers can enhance their performance and reduce the risk of injury.
Try the following stretching / strengthening exercises to improve your back swing / follow thorough and prevent your back from being strained.
- Hip Flexors Stretching
While kneeling, lean forward and bend your front knee until a stretch is felt along the front of the other hip.( 3 reps /15 sec Hold each )
- Trunk Extensor Stretching
Get on your hands and knees and then slowly lower your buttocks towards your feet until a stretch is felt along your back and or buttocks. ( 3 reps / 15 sec Hold each)
- Trunk Rotator stretching
While on your hand and knees in a crawl position, slowly lower your buttocks towards your feet. Also, lower your chest towards the floor as you reach out towards the side. ( 3 sets /15 sec Hold each)
- Hip Extensor strengthening
While lying on your back, keep abdominals contracted and raise your buttocks off the floor/bed into a bridge position.
Next straighten a leg so that only one leg is supporting your body. Then, return that leg back to the ground and change to the other side. Try and maintain your pelvis level the entire time. ( 8-10 reps and hold 15 second each)
- Back Extensors Strengthening
While lying face down with your upper body hanging over the edge of your bed or table, slowly raise your head and chest upwards as shown. Keep your hands clasped behind your neck and keep your chin in. (8-10 reps hold up for 5-10 seconds)
- Trunk Rotators and Core Muscle Strengthening
Sit on your sitting bone and roll down as far as you can while keeping abdominals contracted. Keep arms straight at shoulder levels then use your abs to rotate to R side and exhale use your abs to return to neutral and repeat to the L side. (8-10 reps each side)
I also highly recommend warming up before playing Golf in order to prevent low back pain.
Warm up Exercises:
- Hold your golf club behind your neck and shoulder and rotate your torso to R and L side (Repeat 8-10 times)
- Pull one knee at a time to your chest to stretch hip (5 sets of 10 seconds Hold)
- Bend forward to reach to your toes to get your hamstrings to be stretches (5 sets of 10 seconds Hold)
- Practice swinging before playing golf. Try to have a smooth and rhythmic swing without feeling any stress to your back. (Repeat 8-10 times)