Hey everyone! Today, I want to share some home exercises specifically designed for golfers who experience low back pain. If you find yourself struggling with back pain during a round of golf, try these exercises at home to help alleviate the discomfort.
Pelvic Tilts: Stand with slightly bent knees and alternate between arching and rounding your back. Perform this motion slowly and in a controlled manner for 10 repetitions. Next, try the
Club Behind the Back: Grab a club, like a five iron, and position it along your tailbone and mid-shoulder blades. Flatten your back against the club, then bend forward while maintaining the flat back position. Repeat this exercise 8 to 10 times.
Squats: Focus on keeping your back flat throughout the movement. Perform 8 to 10 squats, maintaining the proper form.
Glute Bridges: Transition to the floor and lie on your back. With your heels close to your butt, lift your pelvis while squeezing your glutes. Repeat this exercise 10 times. For an added challenge, lift one leg at a time while holding for three seconds at the top. Perform 10 repetitions on each leg.
Dead Bug: Lie on your back, raise your knees and arms, and extend one leg and the opposite arm simultaneously. Keep your lower back flat against the floor. Perform 10 repetitions on each side.
Planks: Flip over onto your stomach and hold a one-minute plank on your elbows and toes, maintaining a straight line from your toes to your head.
Donkey Kicks: Transition to hands and knees. Extend one leg back, focusing on engaging the glutes. Perform slow and controlled movements, emphasizing a straight back.
Bird Dogs: Extending one leg and the opposite arm while maintaining a flat back. Perform 10 repetitions on each side.
Cat-cow stretches: Arch your back up and hold for three seconds, then arch it down. Repeat this motion 10 to 12 times.
For optimal results, complete three sets of this exercise series, which should take approximately 15 to 20 minutes. If you still experience back pain, don’t hesitate to visit us at Utah Spinal Works. Remember, taking care of your body is essential to enjoying a pain-free golf game. Give these exercises a try and improve your game while minimizing low back pain
