Multifidi Exercises for Lower Back Muscle Pain
Neutral Spine Exercise
Activating the muscles that stabilize the spine will strengthen your back muscles as well as improve your swing. This exercise will teach you to find your "neutral spine" position too. Lie on your back and relax your arms at your sides on the floor. Tilt your pelvis up toward your stomach allowing your lower back to flatten onto the floor. Then, tilt your pelvis down toward your groin and allow your lower back to arch off the floor. Go back and forth 10 times and observe the point that feels the best. This point is your neutral spine. Maintain this position during your other exercises and also during golfing. From there you can practice abdominal contractions to strengthen your deep transverse abdominal muscles. Simply suck in your abs as if you were trying to touch your belly button to your spine. Hold for three to five seconds and do 10 to 20 reps.
Lying Back Exercise
Another way to work your lower back muscles is to lie on your back and first find your neutral spine position. Bend your right knee and straighten your left leg. Lift your left leg about a foot off the floor. Hold for three to five seconds. Replace the leg on the ground. Do 10 reps and then switch legs. You may progress this exercise by making small circles in the air when you lift a leg instead of holding it straight out. You must remember to always maintain the neutral spine during this exercise. Do not allow the lower back to arch higher than your neutral position.
Kneeling Back Exercise
Kneel with your left knee on the floor and your right knee up. Check that your left knee is directly below your left hip and that your right knee is above your ankle. Hands go on the hips. Assume a neutral spine position and maintain this throughout the exercise. Shift your weight forward from the hips and bend your right knee over your toes. Keep your back upright so that you are not leaning forward. Hold for three to five seconds. Shift back to your original position with your right knee above your ankle. Do 10 reps per side.