Lower back pain is the most common complaint I hear from golfers — and it’s rarely a back problem. It’s usually a strength and posture problem. This back workout for golfers builds the muscles that protect your spine through the swing and fixes the rounded posture that robs you of power.
Why golfers get back pain
The golf swing is a high-speed rotational movement. If your glutes are weak and your mid-back is stiff, your lower back takes the load on every swing. Over thousands of swings, that adds up. The fix: strengthen the posterior chain (glutes, hamstrings, upper back) and restore thoracic rotation so force goes through the right joints.
What this workout covers
Follow along with the video — it works through back-focused strength exercises chosen specifically for the demands of the golf swing. Do it 2–3 times per week on non-consecutive days, and pair it with the daily mobility routine for best results.
Get assessed, not guessed
Back pain has many causes, and generic workouts only go so far. A TPI golf fitness screen pinpoints whether your pain is coming from limited mobility, poor stability, or a movement pattern issue — then we train the actual cause. My Performance Assessment ($100) in Hamilton, Ontario includes the full screen plus a plan built around your body.
Explore Coaching Memberships · Book a Performance Assessment
