| Fitness
Low back stiff or acting up? Do this instead of trying to stretch it out
Is your lower back bothering you? If so, Golf Digest Certified Fitness Trainer Courtney Weber has to tell you something that might surprise you.
There's a good chance the problem isn't your back!
"I see you. The person who sits at a computer screen all day and goes out to play a round of golf. You'll soon complain about lower-back pain and try to move and stretch your lower back to help. Don't do it," she says.
Weber, who trains golfers in Destin, Fla., says the human body's kinetic chain has an alternating pattern of mobile and stabile joints starting at the ankles (mobile joints) and working its way upward to the knees (stable joints) and beyond to the hips (mobile joints) and so on. Following that pattern, the low back is supposed to be stable. The lumbar spine does have some range of motion, but not much, and if you think increasing that limited range of motion is the key to reducing or eliminating back pain, you're just setting yourself up for more pain, she says.
"Let’s repeat this one more time, because it's important to remember. The lower part of the spine is supposed to be stable, but the hips are supposed to be mobile," she says.
"Top golfers don’t have crazy-flexible spines—they have strong, stable cores and mobile, powerful hips."
Her message for you is, if you're looking to reduce, eliminate or avoid low-back issues, you would be smart to focus on improving hip mobility, and she has five exercises you can add to your workouts that do just that.
"When clients come to me with lower-back pain, we more than often start with the hips," she says. "Specifically, internal rotation. That rotation is crucial to load into your trail hip in the backswing and then clear your pelvis and get through your lead hip in the downswing."
Try these moves to make your hips more functional for golf and increase the protection for your lumbar spine and lower back in general.
Windmills
Begin in a half-kneeling stance with one arm overhead and the other reaching toward the floor. Slowly rotate your torso and reach down across your body, following your hand with your eyes. Do several reps and then repeat in the opposite direction, switching arm roles.
Half-kneeling rockers
Start in a half-kneeling position with your front leg extended straight out to the side and its foot flat. Rock your hips back toward your heel while keeping your spine tall, feeling a stretch in your inner thigh. Return to the kneeling position and reach the arm on the side of the extended leg to the ceiling. Do several reps and then switch arm and leg positions and roles.
90-90s with reaches
Sit on the floor with both legs bent at 90 degrees—one in front, one to the side. Keeping your chest tall, rotate over the front thigh. Reach the front arm out and over your thigh for two or three breaths, then repeat with the back arm. Do several reps and then switch leg roles and repeat.
90-90 heel taps
Sit on the floor with both legs bent at 90 degrees—one in front, one to the side. Internally rotate the back leg off the ground and slowly externally rotate that hip and leg all the way around until you tap your heel on the front foot. Do several reps and then switch leg roles and repeat.
Assisted airplanes
Stand on one leg, hinge at the hips, and extend your other leg behind you. You can hold onto something for better balance. Slowly open your hips by rotating your torso and back leg outward, then rotate inward. Do several reps and then switch leg roles and repeat.
