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Golf doesn’t seem like an intense sport when compared to sports like football. But even so, golf can still cause low back pain because of poor swing mechanics. Swing the golf club is the motion that is repeatedly done in this sport, when not done right it doesn’t just affect their performance but it also affects the golfers back. That is because their hips, upper back, and arms don’t follow through smoothly which puts pressure on their lumbar spine.


Why Proper Posture Is Important

This is the reason why in golf, posture, balance, flexibility, and strength is important. If a golfer doesn’t train properly in order to build all that, it will catch up to him either in his ability to swing precisely or his body will take the pressure of poor swing mechanics.


Always Warm Up

Just like any other sports, warming up is always a must. This helps your entire body to be prepared for all the swinging you’re about to do. Golf swings are high-velocity movements which can really injure you when you do them repeatedly without proper warm up. To avoid that, here are some simple exercises and stretches to help you warm up before playing golf.



Planks are great because they help strengthen your core which is an important muscle group when playing golf.

Step 1: Start by being in a push up starting position. But don’t do push up, you’ll just hold that starting position.

Step 2: Your wrist should be below your shoulders.

Step 3: Hold that position for 30 seconds while keeping your core engaged.


Side Plank

This is another way to do planks so it still helps strengthen your core.

Step 1: Begin in a plank position.

Step 2: Roll toward your left side.

Step 3: Stack your right foot on top of your left foot, and use the strength of your left arm to balance on your left hand.

Step 4: Raise your right arm up so it’s in line with your left arm.

Step 5: Hold this position for 15 seconds.

Step 6: Then switch to the other side.


Hip And Back Stretch

These two exercises help improve your range of motion in your golf swing.

Step 1.1: Start on your back with both knees bent.

Step 1.2: Place hands just below your left knee and bring it toward your head 10 times and then away from it.

Step 1.3: Release, and repeat with the right knee. Do this exercise daily.

Step 2.1: Bend knees so they’re 90°.

Step 2.2: Place fists between your knees.

Step 2.3: Move your feet away from each other, then toward each other like a windshield wiper.

Step 2.4: Repeat 10 times daily.


Quadruped Rocking (Hip Flexion)

This one helps stretch your entire spine and hips. It eases your back and hips into proper golf posture and is a good warm up for the squatting and bending you do in golf.


Step 1: Start on your hands and knees—hands under shoulders and knees under hips.

Step 2: Pull your belly toward your spine but maintain a natural curve in the low back.

Step 3: Move hips backward until you feel the stretch in your low back and hips. Do 10 times daily.


Supine To Prone Rolling

This motor skill prepares your spine for a full golf swing.

Step 1: Lie with your back flat on the ground. Your arms should be over your head and your legs are fully extended.

Step 2: Raise your right arm up toward the ceiling. Your neck will start to move toward your left shoulder and your head should follow. Use only your right arm and neck muscles to do this.

Step 3: Your abdominal muscles will contract to facilitate the rolling sequence of a golf swing, and you should end up on your stomach. Do this 3 to 5 times on each side once a day as part of your warm up routine.


Seated Rotation

This exercise is one that’s very specific to golfers because it targets the upper back which helps with the rotation movement during a golf swing.

Step 1: Sit upright on a chair with knees bent. Place your golf club into the crease of each elbow. Cross your right arm over your left so they’re shoulder height. Gaze forward.

Step 2: Rotate your upper body toward the right. Arms and head will follow. Hold for 5 breaths, and then come back to center and repeat on the left-hand side. Do this 5 times on each side once a day as part of your warm up.

Step 3: Place both hands on your abdomen with your elbows behind you. Hold the golf club just below your chest with the thumbs of each hand. Rotate your upper body to the right. Your head should follow. Hold for 5 breaths. Come back to the center and repeat on the left-hand side. Do this 5 times on each side once a day as part of your warm up.


Practice The Proper Golf Stance

Before you even think about perfecting your swing, you should make sure your golf stance is spot on. How your swing turns out starts by having the proper stance, so practicing this a lot is important too. If it will help you see if you’re getting the stance right, you can practice in front of a mirror. Stand with feet hip-distance apart. Bend your knees slightly but don't let them reach past your toes. Your spine should be neutral—not arched or rounded.


Chiropractic Care

Chiropractic care offers a lot of health benefits but many people do not realize this. This alternative form of medicine is focused on the diagnosis and treatment involving the musculoskeletal system, especially the spine. However, it doesn’t carry the same risk and side-effects that pain medication and surgery often have which patients usually resort to.


Nowadays, most people seek chiropractic care for low back pain relief or injury treatment, while others have no idea when and what should they be consulting a chiropractor for. Instead of waiting for pain or injury to take place, know that you can seek a chiropractor for muscle injury prevention.


If you play sports like golf, tennis, or football or are always on a computer typing or playing online games, you are more likely to develop inflammation on your wrist or shoulder because of the constant repetitive movement. This can result in injuries like carpal tunnel syndrome or lateral epicondylitis. When these happen your joints becomes weaker and painful when you try to continue doing the same activities that you often do. By seeking muscle injury prevention from a chiropractor your inflammation can be reduced and your joints can become stronger which can prevent the said injuries from happening in the future.