Back Exercises for Golf

Dec 7, 2022

As the weather cools down almost everywhere else in the country, South Florida becomes the hot spot for snowbirds to stay warm for the winter. At Deer Creek, we know many people will be eager to dust the snow from their golf clubs and get out on the course. Golf is considered a safer, accessible sport, but it requires skill and concentration above power. This doesn’t mean injuries can’t happen. 

Lower back injuries are common in amateurs. If the player has a poor swing and lacks training, then the likelihood of an injury can be higher. Our experts at Deer Creek have some tips for back exercises for golf to help prevent injuries and keep your back safe. 

Golf Swing For Bad Backs

The leading cause of back injuries is poor swings and not having the proper conditioning. The way golfers swing can cause stress on the back if the player leans forward too much, twists, and bends on the side. These pressures can be minimized by using our tips and some of the best stretches for golfers.

Swing Tips:

  • Slow down your swing, even when swinging through the ball
  • Stand just a few inches closer to the ball 
  • Turn your inside foot out; this will help get the hip to turn
  • Choose narrower stance
  • Play the ball to the center of your stance
  • Taking a shorter backswing will prevent the spine from twisting too much
  • Let the outside heel float 
  • Keep weight balanced

Best Exercises For Golf

Deer Creek’s experts have put together some exercises to help strengthen your back to relieve some of the back pain after golf or before! A lot of the following exercises have a lot to do with strengthening your core to help strengthen your back. 

Planks

This is one of the top exercises we recommend! All it takes is holding a pushup position. Start by tightening your torso so that your stomach doesn’t sag to the ground. Hold this position for as long as you can, rest, and repeat. For beginners, start by holding it for 10 seconds at a time. 

These can be done weighted or with body weight and can be done without a gym membership and equipment. 

Seated Rotations

This type of exercise can help limber up the lumbar spine, which will help keep your back safe with every swing. Rotation is a major part of golf; it’s almost everything! 

To do this exercise, sit in a chair or on a bench, grab a golf club, and hold it on your shoulders behind your neck. This will keep your posture good during the exercise. Now, without moving your hips, slowly start to turn your upper body side to side, stopping at the center each time. Repeat ten times. This can also be done as a warm-up before tee time!

Glute Bridges

This is the type of exercise not only for the core or lower back; it also activates the gluteus maximus muscles and stretches the hip flexors. There is a condition called an anterior pelvic tilt; this is when the “wing” of the pelvis points down toward the floor. Pelvic tilt can lead to problems with walking mechanics and lower back pain.

Contact Deer Creek Today! 

If you are interested in learning more about our golf tips are ways to improve your game, check out our golf school or contact us today! And if you are ready to join our family, you can learn about our memberships here.