Exercises to Ease Lower Back Pain

By Chris Joseph

Golfers frequently experience pain in their lower back, often as the result of the twisting motion of swinging a golf club, or from standing and walking for long periods of time. If you are suffering from lower back pain, the good news is that simple stretching exercises may help you feel better. These can be performed in your home or office with no additional equipment. If pain persists or becomes severe, you should seek treatment from a physician.

Knee-to-Chest Stretch

Lie flat on your back with your legs extended. Lift both legs and pull them in toward your chest by bending your knees. Wrap your hands around your knees, and hold the position for up to 60 seconds. Return to the starting position, then repeat the exercise nine more times for a total of one to five sets.


This exercise is performed in a similar manner to a sit up. Lie on your back with your feet flat on the floor and your knees bent. Fold your arms across your chest and tilt your head toward your chest. Raise your upper body off the floor slightly while squeezing your abdominal muscles together. Maintain the position for up to 10 seconds, then return to the starting position. Try to work up to a total of 15 repetitions.

Alternate Leg Extensions

Lie face-down on the floor with your legs fully extended and your arms resting on your chin to support your head. Raise your left leg off the floor, being sure to keep your knee from bending. Lower your leg back to the floor, then repeat with your right leg. Continue alternating legs until you have completed 15 repetitions with each leg.

Straight Leg Raises

Lie on your back with your left leg extended and your right knee bent so that your right foot is resting flat on the floor. Squeeze your abdominal muscles together and raise your left leg off the floor about 12 inches. Hold this position for five seconds, then return to the starting position. Reverse your leg position and perform the exercise again. Continue to alternate legs until you have completed up to 10 repetitions with each leg.

Cat and Camel

Get down on your hands and knees with your eyes looking at the floor. Raise your back up to a position where you resemble a cat that is arching its back while squeezing your abdominal muscles and buttocks together. Hold this position for five seconds, then drop your back into a "U" shape while looking up to the ceiling. Perform this for up to 10 repetitions.

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