Back Exercises for Golf

Here are some of the best back exercise for golf, they will keep your back subtle and reduce the back pain.

These are just some of the more gentle back exercises for golfers that can easily be done at home without any equipment required, these back exercises will keep your back more flexible and subtle which will put less strain on your back when playing golf.

Butterfly Stretches

The Butterfly stretch is an easy way to give your back some immediate back pain relief. To do the butterfly stretch all that you need is a little bit of room to stand up and stretch. 

First place your hands, palms down, on your shoulders. Keep your hands in place, without moving, as you bring your elbows together in front of you. The closer your elbows come to each other the tighter your back will feel. Once you feel a strong stretch you should hold it for at least five seconds.

 Repeat this move 9 or 10 times for maximum back pain therapy.

Bridge Pose

Lie on your back with your knees bent and pointing straight up, with your feet close to your butt. Your feet should be parallel to each other and the same distance apart as your knees (about 6").

Lift your hips and press down with your feet to help lift your hips up off the ground. Your feet, arms, shoulders, and head should remain on the ground.

Hold this pose for as long as you can and remember to breathe in this pose. Focus on expanding the chest as you inhale, and scooping in your belly as you exhale.

To release the pose, unclasp your hands and simply lower your hips to the mat.

Hamstring Stretch

A nice simple hamstring stretch is a wonderful way to release your back and stretch out your tendons, muscle and spine. Simply lie on your back with one knee bent. Next you will loop a bit of towel under the ball of your other foot.

Slowly straighten your knee and pull back on the towel.. You’ll feel a tightening around the back of your leg. Hold this position for about half of a minute.

 Perform this move on both legs 2 to 4 times. It is important to note that you do not push yourself too far. A nice stretch will feel tight, but if you are going beyond your limits you will begin to feel pain.

There are many different ways to stretch your hamstring, another one I use is to add a resistancy band and lie on your back, hook the resistancy band onto the arch of your foot and raise your leg and pull your foot towards your head, this will stretch your hamstring a little further.

Cat and Cow

Begin with your hands and knees on the floor. Make sure your knees are under your hips, and your wrists are under your shoulders. Begin in a neutral spine position, with your back flat and your abs engaged.

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As you inhale, let your belly soften, arch your back, and lift your head and tailbone. This part of the stretch is called cow.

With an exhale, round your spine up to the ceiling pulling your abs toward your spine, and simultaneously tuck your tailbone in and tuck your chin toward your chest. This part is known as cat.

Continue flowing back and forth from cat to cow, breathing deeply so as not to rush each movement.

 

Childs Pose

This is a wonderful position to relieve your back pain at any time.

Kneel on your mat with your knees hips-width distance apart, and your big toes touching behind you.

Take a deep breath in and as you exhale, lie your torso down onto your thighs. Try to lengthen your neck and spine, by drawing your ribs away from your tailbone, and the crown of your head away from your shoulders.

Rest your arms beside your legs, with palms facing up, or try extending your arms out in front of you. I also like to separate my knees and bring my arms between my legs, and turn my head to the side so my cheek is on the mat. Each of these variations will stretch your back, neck, and shoulders differently, so try them all to see which one you like best.

Stay here for five breaths or longer, and once you've had enough, you can inhale to lift your torso up.

Please remember that any back exercises need to be done carefully and slowly

• Flexible tissues are more tolerant to the stresses placed on it during any activities.
• Each stretch should be held for 20 to 30 seconds.
• A gentle stretching sensation should be felt.
• If pain or other symptoms radiate away from the back toward the buttocks or legs, stop the exercises immediately.