Maintaining Lower Back Strength and Flexibility

By Jackson Lewis

A number of golfers report playing with lower back pain at some point. The sources can vary from previous injuries to just not stretching before the regular Sunday round because you're in a rush. In order to prevent and help mitigate existing back pain, conducting regular lower back muscle and hamstring stretching and strengthening exercises is required.

Lower Back and Gluteal Muscle Stretches

Stretching your lower back and gluteal muscles is a key exercise to conduct, before a round of golf up to a frequency of daily if you have time.

Lie down with a towel rolled up beneath your neck. Grab beneath one of your knees with both hands and attempt to slide your foot as close to your buttock muscles as possible. Hold in the upright position for 20 seconds, then slowly relax. Conduct the same exercise with the opposite knee. Repeat a minimum of five times and a maximum of 10. Stop the stretch at any point you feel discomfort.

Lower Back Strength Exercise

Stretching your lower back and inter-connected leg and hip muscles is only part of your physical preparation. The other is conducting exercises to strengthen your lower back muscles. Deep knee bends against a wall are a great, simple lower back strengthening exercise. Stand with your back directly against a wall with your feet just outside shoulder-width apart. Slide down the wall until your knees are bent at approximately a 90-degree angle. Hold this position for a count between 10 and 20 seconds, then slowly raise to the starting position. Conduct this exercise in groupings of at least five repetitions.

Hamstring Stretches

The hamstrings play a large role in some golfers' back problems. Many who experience severe back pain have hamstrings that are not properly stretched. Do this great hamstring stretch daily if your schedule permits.

Lie on your back with your legs fully extended. Lift one of your legs and grab the back of the thigh with both hands. Attempt to pull your leg back toward your chest until you feel resistance but not until your leg hurts. Hold this position for 20 seconds and relax your leg. Repeat with your other leg and do a minimum of five repetitions for each leg.


About The Author

Based in Memphis, Jackson Lewis has been writing on technology-related material for 10 years with a recent emphasis on golf and other sports. He has been freelance writing for Demand Media since 2008. Lewis holds a Master of Science in computer science from the United States Naval Postgraduate School.


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