Does your back feel stiff or achy after golfing? The repetitive motion, high speed, and asymmetrical (one-sided) nature of the golf swing make it easy to cause inflammation, pressure, and strain which results in pain in your low back.
Stretching after your golf round is one of the best ways to alleviate or even prevent a low back injury. The main benefits of stretching the low back after your golf round are to help your muscles relax and to release the pressure on spinal nerves. Stretching can also help you gain flexibility and mobility, making your golf swing more fluid.
Below are a few gentle low-back stretches you can do after your round of golf. While doing these stretches it’s very important to breathe deeply to release your muscles and get deeper into the stretch. Hold each stretch for 30 seconds to 1 minute.
Seated Twist
Start by sitting tall, cross one leg over the other, and turn in the opposite direction. Use your elbow to press against your knee to get more leverage and go into a deeper stretch.
Seated twisting forward fold
In a seated pike position, reach across your body to the outside of your foot. If you have tight hamstrings you may have to bend your knees to get into a more comfortable position.
Knees To Chest & Roll
Lay on your back and bring your knees to your chest. This position can help relieve pressure on spinal nerves and relax the lumbar spine. Gently rock yourself from front to back while curving your spine to get the most benefit.
Three great stretches that will give you low back relief after golf.
By Leah Gruber
Photos by Connor Bilt