Golf Back Pain Recovery
Specifically designed for golfers dealing with or recovering from lower back issues. Build a bulletproof core that protects your spine, improve hip mobility to reduce spinal stress, and develop movement patterns that let you play pain-free. Created with input from golf physiotherapists.
Reduce back pain
Spine-sparing exercises
Hip mobility focus
Core stability for protection
Return to pain-free golf
Program Details
Who Is This For?
Week 1
Core Foundation
Build the deep core stability that protects your spine during the golf swing.
30 min6 exercises
Diaphragmatic Breathing
2 sets × 10 breaths · Rest 30 sec
Dead Bug (Slow)
3 sets × 8 each · Rest 45 sec
Bird Dog (Slow)
3 sets × 8 each · Rest 45 sec
McGill Curl-Up
3 sets × 10 reps · Rest 30 sec
Side Plank (Modified)
3 sets × 20 sec each · Rest 30 sec
Glute Bridge
3 sets × 12 reps · Rest 45 sec
Rest Day
Recovery
0Hip Mobility
Mobile hips reduce stress on the lower back during rotation.
30 min6 exercises
90/90 Hip Stretch
3 sets × 45 sec each · Rest 30 sec
Half-Kneeling Hip Flexor Stretch
3 sets × 30 sec each · Rest 30 sec
Supine Figure Four Stretch
3 sets × 30 sec each · Rest 30 sec
Quadruped Hip Circles
2 sets × 10 each · Rest 30 sec
Frog Stretch
2 sets × 45 sec · Rest 30 sec
Clamshells
3 sets × 12 each · Rest 30 sec
Rest Day
Rest or gentle walking
0Glute & Anti-Rotation
Strong glutes and anti-rotation strength protect the spine during the swing.
35 min6 exercises
Single-Leg Glute Bridge
3 sets × 10 each · Rest 45 sec
Pallof Press
3 sets × 10 each · Rest 45 sec
Monster Walks
3 sets × 20 steps · Rest 45 sec
Quadruped Hip Extension
3 sets × 10 each · Rest 30 sec
Cable Anti-Rotation Hold
3 sets × 20 sec each · Rest 45 sec
Supine Thoracic Rotation
2 sets × 10 each · Rest 30 sec
Rest Day
Rest Day