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Golf Swings Health Pages

Lower Back Exercises
Consult your physician before trying the following exercises. Golf Swingss is not liable for any enjury that results in the following exercises. The following exercies are for informational purposes only.

Pelvic tilt

  • Lie on your back with both legs bent at the hips and knees, feet flat on the floor.
  • Pull abdomen in firmly, roll the hips backward and flatten the low back against the floor.
  • Repeat.

Straight leg raise

  • Lie on back with both legs bent at the knee, feet resting on the floor.
  • Slowly bring one knee to chest, then move leg up toward vertical position.
  • Return the leg to the floor.
  • Rest and repeat with the other leg.

Press-ups

  • Use only if advised by your doctor or therapist.
  • Lie face down with hands at shoulders, palms flat.
  • Press up upper half of body with lower half relaxed.
  • Keep hips down and feel a stretch in the lower back.
  • Lower to starting position.

    Note: Press-ups can become your basic tool for pain prevention if you have disc-related back pain. It is often recommended that you begin and end every set of exercises with a few press-ups.


Abdominal strengthening

  • Lie on your back with both legs bent at the hips and knees, feet flat on the floor.
  • Place your hands flat on the front of your thighs.
  • Press your hands firmly against your thighs and toward the knees.
  • Return arms and head to the floor and rest.
  • Repeat.

Quadriceps strengthening

  • Stand with back to a wall, feet approximately 3 inches away from the baseboard.
  • Decrease the hollow in your back by pressing the small of your back against the wall.
  • Slowly slide down the wall approximately 6 - 10 inches.
  • Hold as long as you can.
  • Return to standing position.
  • Repeat. Maintain the partial squat position for longer and longer periods of time.

    Note: Do not slide low enough to cause knee pain.


Knee to chest

  • Lie on back with both knees bent, feet resting on the floor.
  • Slowly bring one knee up to chest and then the other knee.
  • With both hands grasp knees and gently pull toward the chest.
  • Return one foot and then the other foot slowly to the mat with knee bent.

    Progression: When able, progress to bringing both knees to chest at the same time.


Heel-cord stretch

  • Stand facing a wall or waist-high sturdy piece of furniture.
  • Keeping your back straight, place one foot forward.
  • Keep your feet straight, heels against the floor.
  • Place hands on the wall.
  • Gently lunge forward onto the forward leg, bending the knee and keeping the back leg straight.
  • Don't lift your heels off the floor.
  • You should feel a pull in calf and behind knee of the back leg.

    Progression: Stand with balls of feet on a 3 - 4" high board, be sure it is secure. Allow your heels to drop below the level of the balls of the feet. Keep your back and knees straight and hold for a slow count of 5.


Shoulder stretch

  • Lie on back with legs bent at the knees, and arms at your side.
  • Keeping elbows straight, lift one arm slowly up in front of face and completely over your head.
  • Return the straight arm to your side.
  • Repeat with the other arm. Progression: Do exercise with both arms at the same time, also in the sitting position and/or standing.

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