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Abdominal and Back Exercises for Golfers

The back muscles and abdomen are vital to a good golf swing as well as prevention and treatment of back pain in golfers. The back muscles will keep the vertebrae straight and sturdy. A strong abdomen will increase the abdominal pressure to stretch the vertebrae further straight. Here are some do’s and don’ts for golfers:

  • Position 1: Proper Sit Ups. Lying flat on your back with your knees straight will increase the pressure on the vertebrae and vertebral discs causing back pains. Adjust by bending your hips and knees. Lift up your head and shoulders a little bit off the floor and hold for 5 minutes. Put both hands on your chest or touch both ears. Avoid putting them behind your neck since it may cause the neck to tilt too much leading to injury.
  • Position 2: Proper lower abdominal exercise. Lying on your back with your legs stretched out and lifting it up and down will increase the pressure on the vertebral discs leading to back pain. Change by lying on your back but bending your hips and knees and lifting your legs. Place your hands beside your body and slowly bend your hips and legs towards your body until your hips are a little bit off the floor, but keeping your knee bent at the same angle. Do not tuck your knees in pass your shoulders. Hold for a while and relax then repeat.
  • Position 3: Proper back muscle exercises. Lying on your abdomen and stretching out your arms and legs will increase the pressure on the ligaments and back muscles, which can lead to back pain. Try placing a pillow under your bellow so that your back is not overtly stretched. Lift up your body so that you are parallel to the floor for a few seconds. Relax and repeat.


Exercising your back and abdomen regularly will help golfers have better driving power as well decrease the risk of back injuries from playing your favorite sport.