A back injury doesn't just hurt, it can keep you away from your favorite pastime for days, weeks or even months. The good news is that getting that back into shape again can be accomplished with a series of exercises, but start slowly and work your way up to the more difficult exercises. As always, consult a doctor before beginning any rehabilitation routine. The most important factor in recovering from a lower back injury is having patience, as trying to do too much too soon can actually extend your time away from the golf course.
Pelvic Tilt
The pelvic tilt is an excellent exercise to start after a lower back injury because it takes pressure off your lower back. Lie down flat on your back with your knees upright and your arms extended by your sides. As you gently press your lower back against the floor, tighten your ab muscles and squeeze the muscles of your rear end in order to get your pelvis to tilt upward. Hold for three to five seconds and then go back to the starting position before repeating.
Back Arch
The back arch is a terrific exercise to stretch your spine and increase flexibility. Lie flat on the floor on your stomach. Curl your toes and allow them to touch the floor so that your heels are straight up in the air. Place your hands by your shoulders, then lift your shoulders and head off the floor so that you curl you back muscles. Try to lift as far up as possible without it hurting, count to ten, relax and repeat.
Side Bends
Move to side bends only after you master the pelvic tilt and back arch. Side bends exercise those muscles at the side of the lower back, promoting mobility, which will definitely help your golf swing. Stand up straight with feet hip-width apart. Bend to the right so that your right arm dangles while you hold your left arm against your body. When you feel tightness in the left side of the torso, stop and hold for three to five seconds. Slowly return to the starting position and repeat with the other side.
Supine Twist
The supine twist should only be attempted in the latter stages of back pain recovery. Lie flat on your back with your knees bent and your arms outstretched so that you form a T. Lift your knees and bend them so that your calves are parallel to the floor. Slowly bend at your waist so that both knees are brought over to the side. Try to bring them all the way down to the floor but stop if you feel any significant pain. Hold for a count of five and then do the same exercise on the other side of your body.
About The Author
Timothy Sexton is an award-winning author who started writing in 1994. He has written on topics ranging from politics and golf to nutrition and travel, and his work appears online for Zappos.com, Disaboom, USAToday.com and MOJO, among others. He has also done work for "Sherlock Holmes and Philosophy." He holds a Bachelor of Arts in English from the University of West Florida.
