Three Exercises for Your Golfing Back

In April’s first blog we got into why golf can be so hard on the human back and why it leads to many strains and herniated discs. In April’s second blog, let’s give you three exercises to help you lower your scores and lower your back pain at the same time.


Your core is key to supporting your spine during all of the twisting and bending that comes with a round of golf. Everyone talks about your core for all sorts of exercises, but it can be quite important for support in the golf swing.

The best exercise, without any argument, for your core is the plank. Planks are remarkably easy to do and really strengthen your core. You simply get on the floor as if you’re going to do a pushup. You can bend you elbows and rest on your forearms. Then you simply keep this position, trying to tighten your stomach and hold your spine straight. At first this seems so simply, but in short order you’ll feel the difficulty as you try and maintain this position. Planks lasting 30 or more seconds are great. Try for one minute.

Seated rotations

Rotation is a key component of a good golf swing, but improper rotation in a bad golf swing can lead to all sorts of problems. Even in a perfect golf swing, such as Tiger Woods’s swing, the torque of rotation places lots of stress on the spine and the discs.

So, let’s practice some rotation. Sit in a chair or on a bench. Grab a golf club and hold it on your shoulders behind your neck. Without moving your hips, slowly turn your upper body to the left. Come back through the center and turn to the right. Repeat this for 10 reps and three sets.

Glute bridges

Weak glutes and tight hip flexors are big contributors to lower back pain. The hip flexor muscles pull down on the pelvis, and in many people the glutes are too weak to counteract that pulling force. The result is called anterior pelvic tilt, where the wings of the pelvis point down toward the floor. This can cause problems with walking mechanics as well as extreme curvature of the lower back, called kyphosis.

To perform a glute bridge, lay on your back with your feet flat on the floor, knees pointed up. Squeeze your buttocks and lift it off the floor until you’re making a straight line from the knees, through the thighs and torso to the shoulders. Hold it for a breath or two, then lower back down. Start with three sets of five and work your way up to three sets of 10.

Keep in mind these three areas and you can play more golf with less pain forevermore. What’s not to love about that?

In between rounds, if you’re having chronic back pain, please give us a call at DFW Center for Spinal Disorders, (817) 916-4685, and have Dr. Tinley check out your back.

Posted in: Back Pain

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