Exercise to Relieve Lower Back Pain

By Chris Joseph

Many golfers suffer from lower back pain, in large part due the twisting movement when swinging a golf club. This can have a major impact on performance, it can have a severe impact on the ability to drive the ball off the tee. To alleviate lower back pain, there are several exercises that can be performed. Before beginning this type of program, you should first consult with a physician.


This exercise is performed in a similar fashion as a sit-up. Lie flat on your back with your knees bent and your feet on the floor. Your arms should be folded across your chest. Slowly curl your upper body forward, hold for 10 seconds, then lower it back to the floor. Perform up to 15 repetitions, or as many as you can do comfortably.

Hamstring Stretch

This exercise is performed while standing. Raise your left leg and place it on a chair or table. Keep it as straight as possible. Carefully bend your right knee, and hold the position for up to 45 seconds, then return to the starting position. When finished, repeat the procedure while standing on your left leg.

Double Knee-to-Chest Stretch

Lie flat on your back, then lift your legs up and pull your knees toward your chest until you feel your lower back begin to stretch. Place your hands around your knees, then hold this position for up to 60 seconds depending on your comfort level.

Gluteal Stretch

This exercise will stretch the buttocks which can help relieve lower back pain. Lie flat on your back with both knees bent. Lift your left leg and rest the ankle on your right knee. Grasp the bottom of your right leg around the thigh, and pull the knee toward your chest. Hold the position for up to 30 seconds. Repeat three times, then perform the exercise by resting your right ankle on your left knee.


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