A number of golfers report playing with lower back pain at some point. The sources can vary from previous injuries to just not stretching before the regular Sunday round because you're in a rush. In order to prevent and help mitigate existing back pain, conducting regular lower back muscle and hamstring stretching and strengthening exercises is required.
Lower Back and Gluteal Muscle Stretches
Stretching your lower back and gluteal muscles is a key exercise to conduct, before a round of golf up to a frequency of daily if you have time.
Lie down with a towel rolled up beneath your neck. Grab beneath one of your knees with both hands and attempt to slide your foot as close to your buttock muscles as possible. Hold in the upright position for 20 seconds, then slowly relax. Conduct the same exercise with the opposite knee. Repeat a minimum of five times and a maximum of 10. Stop the stretch at any point you feel discomfort.
Lower Back Strength Exercise
Stretching your lower back and inter-connected leg and hip muscles is only part of your physical preparation. The other is conducting exercises to strengthen your lower back muscles. Deep knee bends against a wall are a great, simple lower back strengthening exercise. Stand with your back directly against a wall with your feet just outside shoulder-width apart. Slide down the wall until your knees are bent at approximately a 90-degree angle. Hold this position for a count between 10 and 20 seconds, then slowly raise to the starting position. Conduct this exercise in groupings of at least five repetitions.
Hamstring Stretches
The hamstrings play a large role in some golfers' back problems. Many who experience severe back pain have hamstrings that are not properly stretched. Do this great hamstring stretch daily if your schedule permits.
Lie on your back with your legs fully extended. Lift one of your legs and grab the back of the thigh with both hands. Attempt to pull your leg back toward your chest until you feel resistance but not until your leg hurts. Hold this position for 20 seconds and relax your leg. Repeat with your other leg and do a minimum of five repetitions for each leg.
About The Author
An experienced free-lance sports and technology writer and focus in both areas for my writing. I have played golf for more than 20 years and have had the great opportunity to play in over 30 states and numerous countries in addition to having experience running charity golf tournaments for the past two years. If I'm not working, I can usually be found on the local golf course.
