Playing a round of golf is a terrific way to stay active as you age, not to mention a good excuse to spend the whole day outdoors in the beautiful weather. If there’s one drawback to playing golf, it’s the toll it can take on your spine. Simply because of the nature of golf, even a technically flawless golf swing can result in back soreness. You are constantly twisting and exerting yourself in sudden, intense bursts of movement and force. Moreover, because you are swinging the same way every time you hit a drive, approach shot, or chip, that exertion is inherently one-sided. This imbalanced exertion can knock your spine out of whack and lead to muscle fatigue or injuries on one side of your back.
The assumption, among most golfers, is that back pain results from poor swing mechanics. While working with a swing coach may help you reduce the amount of pain you feel after golfing, it is unlikely to solve the problem completely. Most post-golf back soreness results from inflexibility or muscles that aren’t strong enough to bear the brunt of the intense movements necessary for the sport. By using these three exercises after you finish on the course, you can limit your pain and gradually strengthen those muscles for superior golf performance and enjoyment in the future.
– The Lateral Pillar Bridge: This exercise helps build stability throughout your body—from the shoulders through your core and lower back, down to your hips—in a way that strengthens the entire system. To prepare for the Lateral Pillar Bridge, lie down on one side, propped up on your elbow with your elbow directly below your armpit. Your feet should be stacked one on top of the other, to help align the body. Finally, put your full weight on your elbow, lifting your body so that you are only touching the ground with your elbow and foot. Put your free hand straight up in the air and hold the exercise for 10 seconds. Do a few reps, then switch sides and repeat the exercise facing the other way. Over time, try to lengthen the duration of your reps for extra strength building.
– The Back Extension: For this one, you will need a stability ball—a worthwhile investment for any golfer. Drape yourself over the ball, face down, with your hands placed behind your head like you are about to do sit-ups. Your feet should be stabilizing your body so that the ball doesn’t roll forward or backward. Gradually rise up, with your torso pushing into the ball and your core muscles engaged. Once you feel that your spine is straight, rotate to the right and then to the left, both as far as you can. You should feel a stretch in the low-back muscles. Return to the starting position and repeat 10 times. This exercise will strengthen your spine and the muscles around it—especially in the lower back.
– The Reverse Pattern: Keep the stability ball out, but this time lie down with your back on the ball and your spine flexed toward the ground. Your knees should create a 90-degree angle to the ground, with your feet holding everything in position. Gradually lean back and extend your arms behind you, until you can’t reach any farther. Hold the position for five seconds, then return to the starting position. Repeat five times. This stretch helps counteract the negative effects that sitting all day can have on your torso muscles, preparing them for the intensity of a golf swing.
These stretches will each help strengthen key muscle groups that either bear the brunt of a golf swing or serve to protect the spine from absorbing the force of the swing. Together, they will help make you a better golfer and save you from pain and stiffness, both on the course and the next day.