How to Relieve Lower Back and Hip Flexor Pain

“Whenever I work with a golfer who’s hurting, chances are they’re suffering from pain in the lower back or in the hip,” says Ondrush. A solid golf fitness routine is imperative to improving your game, but establishing a healthy practice plan is just as important so that you don’t get into some bad golf exercise habits that’ll overextend or tear your muscles. With lower back pain as the top concern for golf trainers and golfers of every age and skill level, Ondrush has used the FIT for Golf Training Ball specifically to work on tight hip flexors and hamstrings.

Using the FIT for Golf Training Ball in routines similar to medicine ball workouts is the best way to stretch the hip flexors, which always contract when a golfer stands in address position. By incorporating some simple lunge exercises into your golf workout, you’ll be able to flex and stretch your hamstrings and hip flexors while preventing some serious back pain.

For a quick hamstring and hip flexor-centric golf fitness exercise, hold the FIT for Golf Training Ball with both hands above your head and keep your arms straight. Step with your right leg into a lunge, bringing your left knee to the ground and your right knee up at a 45 degree angle. Keeping your arms extended and still holding onto the FIT for Golf Training Ball, bring the ball down to the right so that it crosses over your body and to the right of your elevated knee. Raise the FIT for Golf Training Ball with your arms extended, and return to first standing position. Continue the series of lunges by switching to your left, and alternate for ten repetitions or so. This exercise will loosen up the hamstrings and hip flexors with each movement, so start slowly in order to prevent any pre-round injuries.