The Top 5 Back Exercises for Golf
- Dr. Jason Hagman
- 6 days ago
- 4 min read
Golf may look like a leisurely sport, but any experienced golfer knows the intense physical demand it places on the body—especially the back. Repeated swings, rotational torque, long walks across uneven terrain, and prolonged posture all contribute to strain, stiffness, and injury risk.
As a chiropractor with decades of experience helping golfers stay strong, aligned, and pain-free, I’ve seen firsthand how proper back care can elevate performance and extend a golfer’s career—amateur or professional. Whether you're dealing with tightness or looking to prevent injury, incorporating the right exercises into your routine is essential.
In this article, I’ll share the top 5 back exercises for golfers that not only improve mobility and strength but also protect the spine during every round. Let’s tee off.
Why Back Health Is Crucial for Golfers
Golf requires significant rotation of the spine and pelvis, which places unique stress on your lower back (lumbar spine), mid-back (thoracic spine), and even your neck. Poor spinal mobility, weak stabilizing muscles, or improper form can lead to:
Muscle imbalances
Decreased swing power
According to the Titleist Performance Institute (TPI), up to 28% of professional golfers play with low back pain, and recreational players experience it even more frequently.
Let’s dive into exercises that strengthen and support your back, helping you swing safely and effectively.
The Top 5 Back Exercises for Golfers
1. Cat-Cow Stretch (Spinal Mobility)
This gentle yoga-inspired move increases flexibility in the spine and warms up the muscles supporting your swing.
How to do it:
Start on hands and knees in a tabletop position.
Inhale, arch your back, and lift your head (cow pose).
Exhale, round your spine and tuck your chin (cat pose).
Repeat slowly for 10–15 reps.
Why it helps: Improves spinal flexibility and promotes fluid movement between vertebrae.
2. Bird-Dog (Core and Low Back Stabilization)
A staple in both chiropractic rehab and golf fitness, this exercise targets deep spinal stabilizers like the multifidus and transverse abdominis.
How to do it:
From tabletop position, extend your right arm and left leg simultaneously.
Hold for 5 seconds, then switch sides.
Complete 10 reps per side.
Why it helps: Enhances balance, coordination, and core support during your golf swing.
3. Glute Bridge (Hip and Lumbar Activation)
Many golfers compensate for weak glutes by overusing their lower back. This simple move strengthens the posterior chain.
How to do it:
Lie on your back with knees bent and feet flat on the floor.
Squeeze your glutes and lift your hips.
Hold for 3–5 seconds at the top, then lower.
Perform 12–15 reps.
Why it helps: Supports proper hip extension and reduces stress on the lumbar spine.
4. Thoracic Spine Rotation Stretch (Mid-Back Mobility)
Rotational flexibility in the thoracic spine is key for a full and powerful swing.
How to do it:
Lie on your side with hips and knees at 90 degrees.
Place arms out in front and slowly rotate the top arm across your body, opening the chest.
Hold for 30 seconds and repeat 2–3 times per side.
Why it helps: Encourages rotation through the mid-back, not the lower back—where injury often occurs.
5. Dead Bug (Core Control and Coordination)
This dynamic core exercise builds stability and control—essential for protecting your spine during explosive movement.
How to do it:
Lie on your back with arms and legs raised.
Lower one arm and the opposite leg while keeping your back flat.
Return to start and switch sides.
Aim for 10–12 reps per side.
Why it helps: Reinforces neuromuscular control and reduces compensatory strain on your lower back.
Bonus Tips for Back-Friendly Golf
Warm up properly: Gentle mobility drills and dynamic stretches should be done before every round.
Stay hydrated: Dehydration can increase muscle cramping and tension.
Get fitted for clubs: Poor equipment fit can alter your posture and swing mechanics, increasing injury risk.
Seek regular chiropractic care: Spinal adjustments and corrective exercises improve mobility, alignment, and performance.
Frequently Asked Questions (FAQ)
What causes back pain in golfers?
Back pain is most commonly caused by poor swing mechanics, lack of flexibility, or muscle imbalances. Repetitive rotation and prolonged flexion can also strain spinal joints and discs.
How can chiropractic care help golfers?
Chiropractic adjustments improve spinal alignment, reduce joint restrictions, and enhance nervous system function. Combined with rehab and exercise, it’s a powerful approach to injury prevention and recovery.
How often should I do these exercises?
Ideally, 3–4 times per week, especially before and after rounds. Consistency is key for long-term benefits.
Are these exercises safe if I already have back pain?
Yes, but you should always consult a healthcare professional—like a chiropractor or physical therapist—before beginning any new program. These exercises are low-impact and commonly used in rehabilitation settings.
Trusted Resources for Golfers and Back Health
Final Thoughts: Play Longer. Play Stronger.
You don’t need to suffer through pain to enjoy the game you love. By strengthening your back and improving your mobility, you can protect your spine, increase swing power, and keep playing for years to come.
To schedule a chiropractic appointment or to learn about my practice, please visit www.Springfield-Chiropractic.com
Visit Our Office:
Springfield Chiropractic Center
454 Morris Ave.
Springfield, NJ 07081
(973) 564-7676
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Wishing you good health.
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