Why Core Strength is Essential for Golfers with Back Pain

Weak Core, Weak Swing: Here’s the Fix 

Did you know your core muscles play a crucial role in stabilising your swing and protecting your back? If your core is underperforming, your swing suffers, and your lower back takes the strain. The good news? Strengthening your core doesn’t require hours in the gym—just a few targeted exercises.

Why Core Strength Matters

The Foundation of a Powerful, Pain-Free Swing  

Your core isn’t just your abs—it includes all the muscles that stabilise your pelvis, spine, and hips. A strong core reduces the load on your lower back, giving you better control and more power in your swing.

If you find the below exercises are beyond you, we have simpler ones with videos included at the bottom of this article.

And remember when doing any exercise, to apply the Rules of Rehabilitation, especially the first one - “Use it or Lose it, But Don’t Abuse it” (if it hurts, don’t do it!!)

Core Exercise 1 – Plank with Shoulder Taps

Build Stability for a Consistent Swing

Start in a push-up position, keeping your back straight and your core engaged. Tap your right shoulder with your left hand, then your left shoulder with your right hand, without letting your hips wobble. This builds dynamic stability, essential for a controlled swing.

Core Exercise 2 – Dead Bug

Train Your Core to Protect Your Back 

Lie on your back with your arms and legs raised, knees bent at 90 degrees. Slowly lower your right arm and left leg toward the floor while keeping your lower back pressed against the ground. Return to the starting position and switch sides. This move strengthens deep core muscles while protecting your spine.

Core Exercise 3 – Side Plank with Rotation 

Improve Your Twist Power

Start in a side plank position on your elbow, keeping your body in a straight line. Rotate your torso, reaching your free hand under your body, then return to the starting position. This targets your obliques, key muscles for generating power in your swing.

Stronger Core, Stronger Swing  

A stronger core doesn’t just improve your swing—it keeps your back healthy and pain-free. Start incorporating these exercises into your routine, and see the difference in your game. 

For more expert advice, come along to one of our Free Workshops.

THE BELOW VIDEO IS TAKEN FROM OUR PAIN-FREE & CONFIDENT PROGRAM FOR GOLFERS REHABING FROM PERSISTENT / RECURRENT LOWER BACK PAIN / SCIATICA

There are Levels 1-5 for these Preventer Exercises.