Harper Lin
Golf is a sport that requires skill and concentration, but it can also be a cause of injuries, particularly to the back. Low back pain is the most common injury among amateur and recreational golfers, with up to 34% of active players experiencing this issue. This is often due to the stress, force, and demands placed on the lumbar spine during the golf swing, a complex movement that requires strength and mobility through the neck, shoulders, low back, and hips. To prevent injuries and improve performance, it is essential to incorporate back exercises into your fitness routine. These exercises can help enhance stability, reduce the risk of injuries, and improve swing power and accuracy.
| Characteristics | Values |
|---|---|
| Exercises | Plank, Russian Twist, Medicine Ball Slam, Deadlifts, Rows, Rotational exercises, Back extensions, Kettlebell swings, Glute bridge |
| Common injuries | Low back pain, spinal injuries |
| Injury causes | Reverse spine angle, early extension, hip mobility limitations, thoracic spine mobility deficits, hip and core weakness |
| Injury prevention | Maintaining strong muscles and healthy joints, improving swing power and accuracy, enhancing stability, addressing physical limitations |
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What You'll Learn
- Deadlifts target multiple back muscles, including the erector spinae and latissimus dorsi
- Rows strengthen the upper and middle back, improving posture and swing strength
- Planks are a safe and simple way to limber up the lumbar spine and protect the lower back
- Glute bridges activate the gluteus maximus, reducing lower back pain caused by tight hip flexors
- Rotational exercises develop rotational strength and stability in the back, improving swing power
Deadlifts target multiple back muscles, including the erector spinae and latissimus dorsi
Golf may be considered a safe and accessible sport, but injuries can still happen. The most common injury among amateur golfers is low back pain, which can be caused by the large compressive force and stress placed on the lumbar spine during the golf swing. This is where deadlifts come in.
Deadlifts are a compound exercise, meaning they work several muscle groups at the same time. They target the muscles in the back, including the erector spinae and latissimus dorsi (lats). The erector spinae is a group of muscles that run along the spine from the base of the skull to the pelvis, stabilising the back and maintaining an upright position during lifts. The lats are two large, triangle-shaped muscles on either side of the spine that work to maintain a neutral position of the upper back and keep the bar close during the pull. By engaging the back muscles, deadlifts strengthen the upper back and contribute to overall back strength, stability, and good posture.
In addition to targeting the erector spinae and lats, deadlifts also work the legs, including the quadriceps and glutes, as well as the upper back, trapezius, rhomboids, deltoids, and core. Deadlifts provide a full-body workout, enhancing overall strength, muscle growth, and fitness. They are particularly beneficial for golfers as they help improve swing power and accuracy, enhance stability, and reduce the risk of injuries.
However, it is important to note that deadlifts require proper form, technique, and supervision to avoid injury and maximise results. They should be performed with careful instruction and supervision, and it is recommended to consult with a fitness professional or trainer to determine the best approach for incorporating them into your training program. Other exercises that can help strengthen the back for golf include planks, rows, glute bridges, and rotational exercises.
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Rows strengthen the upper and middle back, improving posture and swing strength
Rows are an excellent exercise for targeting the muscles in your upper and middle back, including the rhomboids and trapezius. They also help improve your posture and strengthen the muscles used during your golf swing.
To perform rows, start by standing with your feet shoulder-width apart and a dumbbell in each hand. You can also use a barbell or a cable machine. If you're using a barbell, grip it with an overhand grip, slightly wider than shoulder-width apart. With dumbbells, allow your arms to hang straight down in front of you, palms facing each other.
Next, bend your knees slightly and hinge at the hips to lean forward. With a barbell, this means deadlifting the bar off the floor a couple of inches to come into a hinge position with your torso at a 45-degree angle to the floor. Your shoulders should sit just in front of the bar.
Then, pull the weights towards your chest, driving your elbows up and keeping them flared. With dumbbells, pull them towards you, squeezing your shoulder blades together. Pause for a moment at the top of the movement, then slowly lower the weights back to the starting position.
If you're using a cable machine, fix a lat bar with stirrup handles on each side and grab it with a neutral grip. Row the attachment towards your chest, keeping your elbows flared at about a 30-40-degree angle.
If you want to focus on your upper back, try the chest-supported row machine. Adjust the chest pad vertically and horizontally, then pull the handles towards you, driving your shoulder blades together and keeping your elbows wide.
For a more challenging option, try the suspended row. You'll need a TRX trainer or another suspension trainer. Grab the handles and walk under them, forming a tabletop position with your arms extended. The more parallel your back is to the floor, the harder the exercise will be.
Incorporating rows into your fitness routine will help improve your golf performance and reduce the risk of injuries. They will also enhance your overall physical well-being.
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Planks are a safe and simple way to limber up the lumbar spine and protect the lower back
Golf may be a low-impact sport, but it is still a rotational sport that can cause back pain. The lumbar spine experiences increased stress, force, or demands placed on it due to physical limitations elsewhere. This can lead to low back pain, which is the most common injury among amateur and recreational golfers.
To perform a plank, start on your hands and knees. Extend your legs back while keeping your elbows directly below your shoulders and your wrists below your elbows. Keep your head down and look at the space just above your hands. Engage your abs and keep your body rigid. Imagine a perfectly straight line drawn from your neck to your toes. Hold your position for 10 to 60 seconds, depending on your fitness level.
The forearm plank is the best variation to help strengthen the back. This is because you will generate more tension through the core and lats. The buttocks should stay slightly elevated, otherwise, it will put strain on the joints of the lower back.
If you are a beginner, you can start with three sets of 10-second holds. As you get stronger, work your way up to 30 seconds each.
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Glute bridges activate the gluteus maximus, reducing lower back pain caused by tight hip flexors
Golf may be considered a safe, low-impact sport, but it is still physical activity, and injuries can occur. The most common injury among amateur golfers is lower back pain, which can be caused by the large compressive force and stress placed on the lumbar spine during the golf swing.
Glute bridges are an excellent exercise to target and activate the gluteus maximus, the largest muscle in the body, which provides support to the lower body and keeps the trunk erect. When the glutes are weak, the hip flexor muscles can pull down on the pelvis, causing an anterior pelvic tilt, which can lead to issues with walking mechanics and an extreme curvature of the lower back called kyphosis.
By performing glute bridges, you can strengthen the gluteus maximus and reduce the pulling force of the hip flexors on the pelvis. This helps to stabilise the pelvis, improve posture, and reduce lower back pain. The exercise can be performed at home without any equipment and is a great option for those who cannot squat due to back, hip, or knee pain.
To perform a glute bridge, lie on your back with your feet flat on the floor and knees bent. Tighten your abdominal muscles, then slowly raise your hips until your body forms a straight line from knees to shoulders. Squeeze your glutes and keep your core engaged to stabilise the movement. Lower your hips back down and repeat for 10 repetitions, performing 2-3 sets.
Incorporating glute bridges into your fitness routine can improve your golf performance and overall physical well-being. They can enhance your swing power and accuracy, improve stability, and reduce the risk of injuries. Additionally, glute bridges can contribute to a flatter stomach and a more defined waistline by targeting the muscles in your midsection and six-pack.
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Rotational exercises develop rotational strength and stability in the back, improving swing power
Golf is a rotational sport that requires a full-body rotation to build centripetal force. The lumbar spine provides stability during the golf swing, not mobility. This is why low back pain is a common issue for golfers.
Rotational exercises are an excellent way to develop rotational strength and stability in the back, improving swing power. These exercises work through the hips and core musculature, targeting the muscles responsible for generating power and torque in your golf swing. By strengthening the core with rotational movements, athletes can integrate the hips and upper torso into rotational movements.
Some examples of rotational exercises include landmine rotational lifts, eccentric isometric rotational chops and lifts, and med ball throws. Landmine rotational lifts can be performed with an added lateral resistance band to increase tension and refine rotational movement patterns. Eccentric isometrics can help lifters enhance their rotational movement patterns by allowing them to self-assess and fine-tune their body mechanics. Med ball throws are a great rotational exercise for building strength in the core, hips, and back. To perform this exercise, stand sideways approximately three feet from a wall, and twist your hips and torso to throw a medicine ball against the wall.
In addition to rotational exercises, other exercises that can help strengthen the back for golf include planks, glute bridges, deadlifts, and rows.
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Frequently asked questions
Some exercises that can help strengthen your back for golf include planks, glute bridges, deadlifts, rows, and rotational exercises.
Golf is a rotational sport that requires a full-body rotation to build force. Strengthening your back can help improve your swing power and accuracy, enhance stability, and reduce the risk of injuries.
Maintaining strong muscles and healthy joints can help reduce the likelihood of significant injuries. It is also important to address physical limitations and swing mechanics that may contribute to back pain.
Common swing characteristics that may lead to back pain include hip mobility limitations, thoracic spine mobility deficits, and hip and core weakness.
Some back-saving exercises to improve your golf swing include rotational exercises with a kettlebell or dumbbell, and exercises to strengthen your core, such as Russian twists and medicine ball slams.
