Fitness & Warm-Up · Lesson
Three Ways to Protect Your Lower Back
Part of our fitness & warm-up programs for not enough distance, tight or stiff, swing speed and strength. Build a program with it
The golf swing twists the same way over and over. Add tight or weak spots, and your lower back pays. Start with your upper back and shoulders. If they can't turn, your lower back makes up for it. Work on that rotation a few times a week. Next, build core endurance. Hold planks, side planks and opposite arm-and-leg reaches for time. Then wake up your glutes. Sitting turns them off. Do clamshells and glute stretches so they power your swing.
Step by step
- Work on upper back turning.
- Hold planks and side planks.
- Do opposite arm-and-leg reaches.
- Strengthen glutes with clamshells.
- Stretch your glutes after sitting.
Why it works
The golf swing asks your trunk to rotate, and that turn should come mostly from your upper back, shoulders and hips. When those areas are stiff or weak, your lower back has to turn more than it is built to, and the load builds up over many swings. A core that can hold position and glutes that can fire let the big muscles share the work, so your lower back does less.
Common mistakes
- You only stretch your lower back because it feels tight.Spend the time on upper back turning and glute work, since those areas are usually the reason your lower back is overworked.
- You let your hips sag or your lower back arch during planks and side planks.Keep your body in one straight line and end the hold when your position breaks down, even if the timer is still running.
- You rush the opposite arm-and-leg reaches and let your trunk rock or twist.Move slowly and keep your belt line level, so only your arm and leg move.
How you'll know it's working
- Your upper back turns farther in the drill without your hips or lower back taking over.
- You can hold planks and side planks a little longer each week with your body still in a straight line.
- Your lower back feels less tired at the end of a range session or round, and your swing feels like it turns from the hips and chest.
Make it easier or harder
Easier: Do the planks from your knees, shorten the holds, and do the clamshells without a band.
Harder: Add time to each hold, slow the arm-and-leg reaches down, and use a resistance band on the clamshells.
Common questions
How often should I do back-protecting exercises for golf?
A few times a week is enough for the upper back rotation, core and glute work. Short, regular sessions are better than one long session.
Why does my lower back hurt after golf?
Often it is because stiff areas like the upper back or hips, or weak glutes and core, force your lower back to do extra rotation. If the pain is sharp or does not go away, stop and have it checked.
