A common complaint amongst novice, amateur, and professional golfers is low back pain. Oftentimes, this pain originates from muscular strength imbalances, deficient range of motion in the spine and pelvis, and lack of muscular endurance. Although the golf swing requires rotation in both directions, the golf swing is an asymmetrical movement pattern. For instance, the backswing requires less overall rotation in the pelvis and hips, and the downswing to follow-through requires increased force produced asymmetrically by core muscles and hip internal rotators.

Because each game of golf requires repetition of this same swing only in one direction, not only are compensations likely to occur as the golfer nears the end of the game, but the unidirectional movement causes joint tissues to become tight on one side of the joint and stretched on the opposing side. Over time, this imbalance will cause pain as it carries into movement patterns in other daily activities. It is important to note that this does not mean that golf does not require differences in range of motion or strength side to side, but rather it is vital that the avid golfer recognizes that these imbalances exist, and supplement golf with an exercise program that addresses these imbalances to thwart pain and injury.

Common exercises that could be beneficial to golfers of all levels include:

  • Seated spinal rotation: holding a light golf club straight out in front of you, draw lower abdominals in to protect lumbar spine. Rotate in the direction of your backswing. Rather than thinking about pulling the club around with your leading arm, think about pushing it around with the opposite side.
    • Because you are likely to be more flexible as you swing through, perform this exercise in the direction of your backswing.
  • Clamshells: lying on one side with knees bent and top hip rolled slightly forward, lift the top knee while keeping feet together; do not let the top hip roll backward. Hold for 2 seconds, return to start and repeat. Perform on each side.
  • Dead Bugs: there are many variations of this exercise! The first level is to start by lying on your back with hips and knees at 90/90 (knees above hips, lower legs parallel to floor). Your arms will be stretched straight up toward ceiling. Push your back into the ground, and while exhaling, sink lower abs toward the surface, and drop one foot toward the surface (keeping knees at 90 degree angle). Pause, and draw leg back to starting position without allowing your back to leave the surface. Repeat on opposite side. Continue alternating for 25-30 reps, remembering to breathe!
  • Quadruped Alternating Lifts: On all fours, draw lower abs through spine, keeping a neutral back. Kick one leg backward and stretch opposite arm forward. Lift without allowing your back to sink to floor. Return to start. Repeat on each side.
  • Rowing: These can be performed using a cable column if you have the available equipment or in standing with free-weights. Remember to keep good spinal alignment by engaging lower abs and drawing shoulder-blades away from your ears toward opposite hip pockets.