10 Best Back Exercises for Golfers

Most golfers complain about back pain. However, some golfers have played golf for years and still have a healthy back.

This means those who feel the pain must be doing something wrong in the swing causing damage to their back muscles. However, golf doesn’t have to sentence you to lifetime back pain if you do the right exercises.

The lower back is prone to injuries and fatigue, and it doesn’t matter your age. It undergoes a tremendous amount of stress decreasing the stamina on the back.

The right exercises for golf will alleviate the pain, improve your posture and relax your spine by placing it in a neutral position.

It also lowers the possibility of suffering golf injury and keeps you on a good shape even as you age.

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Top 10 Back Exercises for Golf Workout Routines

Here are some exercises that you can do to strengthen your back and reduce the chances of injury.

#1: Lateral Pillar Bridge

This exercise opens up the hips hence prevent back pain. It challenges your upper back as well as strengthen your pillar and build stability in your core.

How to do it

  • Lie on one side putting your head on a straight line and elbows under the shoulder
  • Push your hips off the ground and create a straight line running from your ankles to the shoulder
  • Hold for about 3 seconds
  • Make sure your head is aligned with your spine
  • Do 10 reps on one side and 10 on the other side

#2: Physioball Pushup

This exercise challenges the scapular stabilizers which are important for your back movements.

How to do it

  • In a push-up position, put your hands on a physioball and your feet on the flow
  • Lower yourself so that your shoulders do not touch the ball
  • Control the ball as you push your chest as far away from the ball as you can
  • Repeat in 10 sets

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#3: Alternating Arm and Leg Extension

This exercise helps in strengthening the lower and the mid-back providing some relief for fatigue after a round of golf.

How to do it

  • Place your arms and knees on the floor
  • Pace your hands directly under your shoulder and knees under your hips
  • Ensure your back remains flat
  • Extend your left arm and right leg simultaneously to a position that is directly in front of you and behind the torso
  • Ensure you back is still flat and hold the position for two seconds before returning to the starting position
  • Repeat with the opposite arm and leg
  • Alternate the sides in about 10 to 20 reps

#4: Back extension

Back extension exercise is meant to ease the back muscles and reduce back pain. You should do this exercise first thing in the morning and throughout the day.

It helps improve the quality of muscle tissues and joins for better performance on the golf course.

How to do it

  • Stand with your feet hip-width apart and your hands on top of your pelvis
  • Keep your knees straight and bend back slowly going as far as possible
  • Return to the starting position and repeat this time going back farther than the first time

#5: Openers

This is a lower back exercise for flexibility to help with your rotation during a backswing. It keeps the musculature of the lower back flexible for easier rotation.

How to do it

  • Lie on your side with your left hip touching the floor
  • Bend your knees at a 90-degree angle with your right knee resting on top of the left one
  • Extend your arms straight from the shoulder, the left arm resting on the floor and hands clasped together
  • Raise your right arm slowly from the left until it rests on the floor on the opposite side
  • Hold for 20 seconds and repeat by lying on the other side

#6: Reverse Pattern

The anterior trunk muscles tend to strain a lot for prolonged sitting or lack of thorough exercise. This exercise is meant for strengthening the muscles for an easier swing.

How to do it

  • Lie on the ball flexing your back and spine towards the ground and extending your arms up
  • Lean back and continue extending your arm as far as possible
  • Hold for five seconds and return to the starting position
  • Repeat in about 10 reps

#7: Wall Slides

Upper back stiffness mobility restrictions will not only expose you to back injury but will also impact your game negatively.

This exercise is performed with your back against the wall and will flex your back muscles for better performance.

How to do it

  • With your feet 6 to 12 inches away, stand with your back to the wall
  • Ensure your head, shoulders and butt are against the wall without arching your back
  • Put your elbows and forearms against the wall
  • Slide your arms up and down in a slow and controlled motion
  • While moving downward, pinch your shoulder blades together so that you get as much range as possible
  • Perform 3 sets repeating each 15 times

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#8: Lunge with Spinal Spin

This is back exercise for posture-related issues and flexibility. It helps golfers improve their posture for better swing as well as prevent spinal injuries.

How to do it

  • Stand with your feet together
  • Take a big step in front of you with your left foot so that you’re in a staggered stance
  • Bend your left knee dropping into a lunge
  • Keep your right leg straight with your toes on the ground until you feel some stretch on your thigh
  • Put your right hand on the floor and twist your upper body to the left extending your left arm up
  • Hold the position for 30 seconds and repeat on the other side

#9: Figure Four Stretch

This exercise mobilizes and stretches the muscles on your lower back and also opens the hips.

How to do it

  • Lie on your back with your feet flat on the floor
  • Cross your left foot over the right
  • Lift your right leg from the floor and grab the back pulling gently towards your chest
  • Hold for 30 seconds then switch sides and repeat the process

Read: 11 Best Leg Exercises for Golf

#10: Seated Shoulder Squeeze

This exercise helps with poor posture as well as strengthening the upper back.

How to do it

  • Sit on the floor bending your knees and your feet while lying flat on the floor
  • Clasp your hands behind your back
  • Straighten your arms and extend squeezing your shoulder blades
  • Do it for 30 seconds then release
  • Repeat 10 times

Golf Fitness Program

If you found today’s golf exercises helpful, you can also check out our full fitness program for golfers we put together.

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