Golfers need better solutions for the all-too-common tight lower back. If your back still tightens up with stretching and rest, then try something different. Those who experience a sore or tight lower back realize the impact of golf’s demands on the body. The “tight back” feeling could be from any number of causes, but one very common one is a weak core and immobility of the spine.
In golf, we know the core’s role is to transfer forces from the lower body to the upper body. And when tightness occurs because of play, the instinct is to stop moving and rest. Stretching or pain medication may only provide temporary relief.
Thus, the cycle begins with a tight back, stretching, rest, and pain meds. Then more tightness and rest, and on and on it goes.
Injuries and trauma aside, when you factor in the high rotational power demands of golf, combined with the likelihood the typical golfer doesn’t maintain strength and movement in key areas, then you understand the tight-low-back cycle. Overall mobility is important, but moving and strengthening the lumbar spine is a great solution for a tight lower back.
In today’s lesson, we perform four movements to strengthen the back fascia (the thoracolumbar fascia) and many core muscles, such as the obliques, quadratus lumborum, transverses abdominis, rectus abdominis and erector spinae.
Start by sitting on the floor or a low platform with a strap wrapped around your feet. Rock your pelvis back to flatten your back and forward to arch your lower back. Flatten your back and continue to add more movement backwards by rolling down as far as you can, ensuring you slowly roll through one vertebrae at a time.
Lie face down and brace your hips to lock in your pelvis. Then move to your elbows to create spinal extension. Remove your elbows and practice arching up to extend the spine then relax. Repeat slowly.
Perch up on your elbow, side of hip and knee, and slide your top leg away. Allow your top hip to move. Then shorten your leg reach by hiking your pelvis back. Repeat the hip slide movement back and forth allowing your lumbar spine to laterally move as the pelvis moves. Repeat while lying on the other side.
Rest your heels on a stability ball and move your hips and knees into 90-degree angles. Reach your arms wide to support your upper body. Roll the ball slowly to each side to about 45 degrees. Repeat slowly for 8-10 times. Keep your legs at the same 90-degree angles to prevent spinal extension.
Many don’t grasp that moving and strengthening the low back is safe and fear injury may occur. But lumbar movement happens daily throughout life and golf, thus training is necessary for healthy, strong joints. Incorporate moving each lumbar segment often in all the ranges of flexion, extension, lateral flexion, and rotation. If lumbar spine exercises are new to you, please start off slowly and always follow medical advice.
Pam Owens is the Director of Fitness for Royal Oaks Country Club in Houston and the owner of Pam Owens Fitness. A three-time Golf Digest Top 50 Fitness Professional, Pam helps golfers all over the world get lean, bendy, and powerful with online or in-person coaching. For the free Golf Roll-Volution Routines and more resources, click here.