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... By Brian Meyers, Certified TPI (Titleist Performance Institute) Instructor
Almost all golfers of all levels suffer from some sort of back pain. This is a result of muscles surrounding the lower back being tight and weak. There is no way to avoid this with a body that is not fit for the golf swing.
The biggest mistake almost all amateur golfers make is going to the first hole without any warm-up. You are doing your lower back and body no good by going to the first hole and swinging away. You are only causing more damage. You should always start each round by getting to the course at least 30 minutes ahead of time and hitting some golf balls on the practice range. Always start by hitting your shorter clubs and working your way up to the driver. By doing this, you create blood flow to your body and warm up your core for the round ahead.
If you find yourself running late and do not have the time to warm up, there are a few simple exercises you can do on the first tee to warm up. Allow your playing partners to tee off first to give you more time to perform these simple moves. For starters, place your arms in an X across your chest and slowly perform some torso turn with a full follow through like a golf swing. Second, you can grab one leg at a time and pull it slowly into your chest. This will stretch out your hips and release tension in your lower back. Although this is not as good as a full practice range warm-up, it is better than hitting that first shot “cold”..
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