One of the best exercises to strengthen a weak back is the lumbar bridge. Lay down on the floor and place your hands at your sides. Press up with your buttocks and your hands until your lower back is about 6 inches off the ground. Hold the lift for three seconds and then return to the starting position. Do this 15 times and then take a 30-second break before repeating the set. This will strengthen your lower back and help you get rid of pain and help you return to the golf course.
Curls on Exercise Ball
By doing exercise on an exercise ball, you will help strengthen your core muscles which will help support your back. Sit on the exercise ball and find your balance point. Use 3 lb. dumbbells for this exercise. Pick them up in both hands and then curl them up to shoulder level while tensing your stomach muscles. The light weights will not strain your back. Do 10 lifts with each arm and then take a 30-second break before doing another set. This will strengthen your back and help you get rid of your back pain. This will help you get back to the golf course quicker.
Arm and Leg Lifts
Lay down on the floor with your arms extended over your head. Lift your right arm and left leg up 6 inches. Hold the lift for three seconds while you are tensing the muscles around the midsection. Relax your muscles and then put your arm and leg tdown. Lift your left arm and right leg up 6 inches and again tenses your midsection muscles. Relax and put your arm and leg down. Do this 10 times with each arm and leg and then take a 30-second break. Repeat the set. This will gently strengthen your back and help you get rid of the pain. This will help you return to the golf course.