Nothing is more crippling for golfers than constant, nagging lower back pain. It comes and goes and there are good days and bad days. Worse, your back could go out at random times.
But lower back pain often more than just “getting old:” often, it comes from years and years of neglect and abuse.
Fight back and regain your health and your golf game with the right moves to strengthen the crucial muscles and stretch the tight ones — this will reset and realign everything that might be causing your aggravation in the first place.
Lower Back Pain Move #1: Deadbug
To take pressure off your lower back, you need to strength your core. Many core exercises, however, actually irritate lower back issues because of all the bending, twisting, and stress it adds to the area. Instead, use an exercise that maintains good alignment through your lower back while strengthening the crucial muscles at your deep abdominals.
Lower Back Pain Move #2: Super Couch Stretch
If you struggle with back pain, certain muscles are often tight. The hip flexor is the top culprit for most golfers because of all the sitting we do at work, in the car, at home, etc. What’s worse is that this wrecks the alignment at your pelvis and puts unnecessary strain at your lower back. Also, it turns off your glutes, which forces your lower back to do more work.
End the pain by stretching your hip flexors before every workout. (This video could be the best hip flexor stretch known to man.)
Lower Back Pain Move #3: Cook Hip Lift
Now that your hip flexors are lengthened, it’s time to go after your glutes. For most golfers with back pain, their glutes are weak. By strengthening them, you’ll use the proper muscles and take pressure off your lower back.
Lower Back Pain Move #4: Paloff Press
This exercise is fantastic for golfers because it targets your core from a completely different angle, which further improves your core stability and bulletproofs your lower back. Unlike common rotational exercises, this one keeps your torso in correct alignment throughout.
Lower Back Pain Move #5: Hip/Thigh Extension
This is a deceptively difficult glute exercise. It’s very similar to the Cook Hip Lift except that by sticking one leg straight out, you’ll add more resistance instantly.
Lower Back Pain Move #6: Stiff-Arm Pulldowns
This is a great core exercise for those easing into weight training after a lower back injury. It’s extremely easy to learn and you can feel your core working almost instantly.
Lower Back Pain Move #7: Crocodile Breathing
Admittedly, this last move isn’t really an exercise and it isn’t really a stretch — but it could be one of the most important moves that you master. The fact is, most people breath improperly by using their chest and traps instead of their diaphragm and belly. Why does that cause back pain? Because every time you take a deep breath, you do a small extension at your lower-back. Chances are, you’re doing thousands of these little back extensions per day, which accumulates a lot of stress. Instead, by using your diaphragm, you’ll actually relax and release your lower back and pelvic floor with your natural breathing rhythm.