The best way to dampen excessive rotational forces during the golf swing is to strengthen the trunk muscles, says GolfersMD expert Bob Donatelli. The trunk includes the abdominal muscles, the back muscles and the side muscles, called the quadratus lumborum. And it is possible to build them up in a couple of simple ways.
Exercise #1 is called the side bridge, which requires the golfer to lift up his hips while lying on his side. The idea is to be able to maintain a good hold position for up to 60 seconds once you have done this for a while, Donatelli says. Be careful about doing this if you have any back pain, and work your way up from, say, a 20-second hold for both the left and right sides.
Exercise #2 is called a single leg bridge, with the golfer lying on his back, and then lifting his butt up, so it is straight and not rotated. Then, he should hold one leg straight out for up to 60 seconds before switching to the other leg. You can build strength and endurance in your trunk with this, and you can go a long way to protecting yourself from lower back pain as a result, says Donatelli.
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