Spring is here, and the golf course is calling! As 24 million Americans gear up to tee off, it’s time to prioritize your safety on the green. Golf may be considered a low-risk sport, but injuries can still strike – and spine injuries, particularly lower back strains, are the most common culprit among amateur golfers. Many golfers like LPGA’s Lydia Ko already have a set of routine exercises to avoid that but do you?

Well, even if you don’t the good news is that you can significantly reduce your risk of injury by building a strong foundation of fitness, with a focus on core strength. But what exactly does that mean? Your core is more than just your abs – it encompasses every muscle and structure in your torso, working together to support your entire body. By strengthening your core, you’ll be better equipped to handle the repetitive motions and twists of golf, protecting your lower back and keeping you safe on the course. Ready to play injury-free all spring and summer? We’ve got the exercises to get you started!

Seated rotations

Ever thought of a simple exercise that could revolutionize our golf game and safeguard our backs? Well, let’s talk about seated rotations – they’re a total game-changer! This incredibly effective exercise is designed to loosen up our lower backs, maintaining a smooth and safe swing that’ll have us playing like pros in no time. So, how do we do it? Easy! We sit comfortably in a chair or on a bench, grab a golf club, and hold it behind our necks to keep our posture on point. Then, we slowly turn our upper bodies to the left, keeping those hips still, before coming back through the center and turning to the right. We repeat this motion for 10 reps, aiming for three sets in total, per Scratch Golf Academy on YouTube.

This exercise makes for a fantastic warmup before you hit the course, and you can even do it standing up before you tee off – just be sure to keep your feet firmly planted on the green.

Take your core to the next level with planks

We know how hard it can be to start a new exercise routine – sometimes it feels like it’s going to take up so much of your time that you don’t even want to get started! But what if we told you there’s a game-changing exercise that can elevate your golf game, and it’s ridiculously easy to fit into your busy schedule? Enter the humble plank! We’re obsessed with planks because they’re incredibly safe, effective, and easy to do anywhere – no special equipment or supervision is needed! To get started, simply get into a pushup position, tighten your torso, and hold for as long as you can, resting and repeating two more times. Aim for three sets of 10-second holds if you’re a beginner, and work your way up to 30 seconds each as you build strength. Unlike other exercises like kettlebell swings and deadlifts, planks are the perfect choice for anyone looking to build a strong, tour-ready core without sacrificing too much time.

Build a stronger lower back with glute bridges

Last but not least, let’s get to those glutes and kick low back pain to the curb! So, here’s the deal – lie on your back, bend your knees, squeeze your glutes together, and push through your feet to lift your hips off the floor. Just remember to breathe and focus on contracting those glutes! Do 3 sets of 10 reps and you’ll start feeling the strength and stability build in your lower back with each lift. Trust us, incorporating glute bridges into your routine will have you tackling the course with confidence and a healthier back in no time! So, what do you think – will these exercises help golfers get in top shape for the upcoming major season? Let us know in the comment section below!