Best Lower Back Exercises

By Timothy Sexton

A healthy lower back is essential to good golf. With a bad lower back your swing will be off substantially. A strong back is also helpful in making the walks along the golf course pain-free. Several good exercises for the lower back can be done without any weights, which means you can do these exercises just about anywhere and any time. To strengthen your lower back completely, however, you should consider doing some work with weights.

Back Press

The back press is a fantastic exercise for the lower back because it can be done anywhere you have a wall. Stand up straight and press your back to the wall, keeping your feet a slight distance away so that you just can just barely bend your knees. Make sure to keep your head straight up and don't lean it against the wall. Press your lower back to the wall and hold for a count of five before releasing.

Back Arch

The back arch is helpful for stretching your spine and can also help you deal with the need for a chronic slouch to keep from feeling lower back discomfort. Lie down on the floor on your stomach, keeping your legs together. Keep your toes on the floor so that your feet are raised and place your hands beneath your shoulders as if you were going to do a push-up. Slowly straighten your arms instead, so that your shoulders and head are lifted straight up and your back is curled. Hold for a count of five and slowly lower to the starting position. You may not be able to lift yourself very far at first, but keep at it and you will improve.

Isometric Spine Extension Exercises

Isometric spine extension exercise is designed to strengthen the lower back muscles and improve the alignment of your spine. By stabilizing your spine you can stave off back pain and improve your swing as a result. Get down on all fours and then balance yourself on your right knee and hand. Extend your left leg straight out behind your while stretching your left arm straight in front of you. Try to hold this position at least 10 seconds and no more than 30 seconds. Repeat with the opposite leg and arm. As you get get better at this, try adding ankle and wrist weights to further strengthen your back muscles.

Good Morning Exercise

The good morning exercise is done with a barbell and weights. Hold the barbell across your back on your shoulders while flexing your knees just slightly. Bend over at the waist while making sure to keep your head up and your spine as rigid as possible. Hold for a count of 5 and then return to the starting position. This exercise must be done smoothly as possible to be effective, meaning no bouncing up and down.

About The Author

Timothy Sexton is an award-winning author who started writing in 1994. He has written on topics ranging from politics and golf to nutrition and travel, and his work appears online for, Disaboom, and MOJO, among others. He has also done work for "Sherlock Holmes and Philosophy." He holds a Bachelor of Arts in English from the University of West Florida.


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