Golf Exercises to Strengthen Your Back

3 min

Golfing is a great way to get some exercise and burn off some excess calories. Despite being a low-impact activity, however, it’s possible to pick up an injury or two on the course if you don’t prepare well.

Just like you would warm up before you begin exercising at the gym, you also need to stretch before you play golf.

Your back especially is likely to be more prone to injuries on the golf course than other parts of the body.

Golf stretching exercises that target the upper and lower back will help improve, balance, stability, and posture in the long run.  Let’s take a look at a few easy ones to try. If you are a senior citizen, don’t forget to check this excellent article before

Seated rotations

With every swing on the course, you risk spine injury. The seated rotations golf exercise will help limber up the spine and keep you safe as you swing your club.

Sit on a bench or chair and then hold a golf club behind your neck with both hands. Turn your upper body slowly to the left ensuring that your hips don’t move.

Go back to the starting position and rotate to the right. You can do three sets of 10 rotations on each side.

The good thing about this stretch is that you can even do it standing when you get to the golf course.

Bridge stretches

Bridge stretches are meant to target your lower back to ensure that you don’t get injured as you bend or swing the golf club.

Get a mat and lie down making sure that your back is flat, knees are bent and your heels are planted firmly on the ground.

Using your feet, push yourself so that the pelvis is lifted. The back should be flat and feet still firmly on the ground. Hold the position for 3 to 5 seconds and do 20 to 30 repetitions.

Knee chest stretches

Find a yoga mat or any flat surface and lie with the back straight and knees bent at an angle.

While in that position extend your left knee along the floor and then draw in the right knee towards the chest.

Lengthen your spine making sure that the hips remain on the floor. This helps release all the tension. Hold the stretch for about 2 minutes before changing to the other leg.

The plank

The plank is a stretching exercise that requires no equipment and works to strengthen your core.

Start in a pushup position and tighten your torso in such a way that the stomach doesn’t sag down.

Hold for 30 seconds to a minute depending on your fitness level and then rest. Do at least 3 sets of that before hitting the golf course.

Dumbbell deadlifts

This stretching routine aims to strengthen your lower back. Hold a dumbbell in each hand and then stand with feet hip-width apart.

With the back flat, lift the dumbbells to your hips and then lower them down as far as you can making sure that the back remains flat while doing so.

Engage the lower back and the glutes to go back to the starting position. You can do 3 sets of 10 to 15 repetitions.

The sumo deadlifts

The sumo deadlift works on your back, hamstrings, and glutes which are all engaged when you are swinging a golf club.

Rather than the hands being outside the feet, with this stretch, they should be inside with the legs wide apart.

The width varies from one person to another, but in general, your shin should be perpendicular to the floor, back flat, and the shoulders just directly above the bar.

When in that position, you want to do the routine just as you would in a regular deadlift.

Back to wall slides

Your upper back is likely to get stiff which can affect your mobility leaving you prone to back injuries when on the course.

To do the stretch, stand with the back against the wall and your feet about 12 inches apart.

Your butt, head, and shoulders should all be against the wall ensuring that you don’t arch your back.

Put the forearms and the elbows against the wall and then slide the arms up and down slowly in a controlled motion.

As you move downward, pinch the shoulder blades for more range. Do 3 sets of 15 repetitions.


Since golf is a low-impact activity, most people don’t think about stretching before hitting the course. Just like with high-impact sports, you can pick up an injury on the golf course if you are not well-prepared. These back exercises will help reduce your injury risk whenever you hit the golf course.

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