Exercises for People With Lower Back Problems

By Steve Silverman

Nothing can send a golfer to the sidelines faster than lower back problems. The basics of the golf swing involve turning your hips and twisting your back. When you are in pain or when you have injured your lower back, the act of even a slow golf swing can be painful and almost impossible to play through. In order to return to the golf course and other everyday activities, you can exercise to alleviate the problems and regain strength.

Knee Stretch

Lay down on the floor and bend your knees at a 45-degree angle. Grab your right upper leg and bend it up toward your midsection. Do not jerk the knee up but bring it up slowly and hold it within six to 10 inches of your midsection for a count of three. Return the knee to its original position and then repeat the exercise 10 times. Do the same with your left upper leg.

Exercise Ball Rolls

Lay down on your back on an exercise ball. The middle of your back should be over the middle of the ball. Roll down the ball until your neck is over the middle of the ball. Use your arms to help you roll back to your original position. Do this 10 times, take a 30-second break and then do it again.

Rocking on the Exercise Ball

This gentle exercise will do wonders for your lower back. Sit on an exercise ball and find your balance point. Suck in your stomach and tense your core muscles. Put your hands on your hips and lean forward about six inches. Hold the position for three seconds. Return to the starting position and then lean backward for three seconds. Return to the starting position. Do 10 back-and-forth movements, take a 30-second break and then repeat the set.

About The Author

Steve Silverman is an award-winning writer, covering sports since 1980. Silverman authored The Minnesota Vikings: The Good, The Bad and The Ugly and Who's Better, Who's Best in Football -- The Top 60 Players of All-Time, among others, and placed in the Pro Football Writers of America awards three times. Silverman holds a Master of Science in journalism from the Medill School of Journalism.


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