Does your lower back get stiff and sore from golf? Feel like it inhibits your swing?
You’re not alone. The lower back is one of the most common trouble spots for golfers—whether you’re a weekend warrior or a low-handicap player.
A sudden increase in practice or play volume, poor swing technique, and bodies that are not adequately conditioned for the demands of golf can all contribute to discomfort and even injury over time.
But here’s the good news: Some very simple lower back exercises for golfers that target strength and mobility can make a huge difference.
In this post, we’ll break down three simple and effective lower back exercises for golfers to improve strength, mobility, and swing performance.
These moves will help to strengthen key muscles and improve range of motion.
This can help build a more powerful swing—without the nagging pain. Stronger backs and trunk muscles are better able to withstand the demands of the golf swing.
No gym? No problem. These exercises can be done at home with minimal equipment, and they only take a few minutes a day.
Let’s strengthen your back, train your “core” adequately and elevate your game. 👇
1. Jefferson Curl
- Stand on a low box or step holding a light weight
- Bend over as far as you can and allow your arms reach down towards the floor
- At the bottom, breathe in, breath out, relax, and then try to teach a little further
- Slowly return to the top
x10 reps
2. Side Bend
- Hold a dumbbell in one hand
- Bend to the side as far as you can, getting a big stretch in your obliques & QL
- Return to the start position
Repeat x 10, then change hands & do the other side
3. Twist
- Hold a light weight at chest height
- Rotate your hips & torso in one direction, allowing your foot pivot off the ground
- When you get to the end of your range of motion, change direction and rotate to the other side.
Repeat x 10 each side
Start slowly.
In the routine above we have exercises that target 3 key functions of the spine.
1. Flexing forwards & backwards
2. Flexing side to side
3. Rotating
By incorporating these movements regularly, you will see improvements in your strength & mobility.
More fluid swing 🤞
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