The Top 5 Back Exercises for Golfers
- May 16, 2025
- 5 min read
Updated: Apr 21
Golf should not leave you tight, sore, or worried about your back after every round. If your swing feels restricted, your lower back gets irritated, or your body takes too long to recover, the right exercises can help you move better, protect your spine, and play with more confidence.
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.
So, whether you are prepping for a round at Baltusrol Golf Club or practicing your swing at the Galloping Hill Golf Course training center, these exercises will help you gain the strength and mobility needed for a great game of golf.
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.
Why Golfers in New Jersey Need to Prioritize Back Health
In the Northeast, the climate can play a significant role in how our bodies perform on the course. Near my practice, golfers from communities like Springfield, Millburn, Summit and Westfield face environmental factors that can directly impact their spinal health.
Cold, damp spring mornings can lead to decreased blood flow and increased muscle guarding (tightness) before you even reach the first tee. Conversely, the extreme heat and humidity of a New Jersey summer can lead to rapid dehydration, which reduces the elasticity of spinal discs and increases the risk of muscular cramping.
In addition, golf places repeated rotational stress on the spine, especially when the hips and mid-back do not move well. When mobility is limited or stabilizing muscles are weak, the lower back often absorbs more force than it should. Over time, 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 5 Best 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. This is especially useful before practice or play because it helps prepare the spine for rotation and extension.
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. A more stable trunk helps golfers transfer force more efficiently during the 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. Better glute function helps reduce overloading of the lumbar spine during rotation and follow-through.
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. This helps improve the ability to rotate through the mid-back instead of forcing extra motion into the lower back.
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. This builds trunk control so the spine stays supported while the arms and legs generate movement.
How to Protect Your Back During 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 exercises for golf?
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.
Expert Chiropractic Care for Golfers in New Jersey
We are proud to support the active golf community not just in Springfield, but also our neighbors in Millburn, Summit, Mountainside and Westfield. If you’ve finished a round and feel that familiar lower back pull, our office is just a short drive away on Morris Ave.
To schedule a chiropractic appointment or to learn about my practice, please visit www.Springfield-Chiropractic.com
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Wishing you good health.
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