By Megan Mckenzie, Certified Yoga for Golfers® Instructor
Why Lower Back Mobility Matters for Golfers
I’ve worked with many golfers over the years—newer players, scratch handicaps, and a whole lot of folks in their 50s, 60s, and beyond. One of the most common complaints? Lower back pain.
That tight, nagging ache after a long practice session. The stiffness that shows up during your warm-up. Or worse—pain that keeps you off the course altogether.
Your lower back plays a critical role in the golf swing. It’s the bridge between your upper and lower body, and it absorbs a lot of force when you rotate, load, and follow through. But if the muscles around your spine aren’t mobile and strong, your body starts to compensate—usually with poor posture, limited rotation, and eventually, pain.
These moves are simple but effective. They help you:
- Improve spinal mobility and rotation
- Strengthen key postural muscles
- Release tension and prevent stiffness
- Support better performance on and off the course
Each one is beginner-friendly, golf-specific, and easy to add before or after your round—or on your recovery day. Let’s break them down.
1. Dynamic Scorpion: A Smart Start to Your Warm-Up
Why it helps golfers:
Rotational mobility is essential in golf. This movement improves the separation between your upper and lower body (a key factor in generating power), while waking up the muscles that stabilize your back.
How to do it:
Lie face down with arms extended at shoulder height. Bend one knee and sweep it across your body, and roll onto the opposite side. Hold for a breath or two, then switch sides. Repeat 2–3 times per side.
2. Baby Cobra: Strengthen the Muscles That Support Your Spine
Why it helps golfers:
A strong lower back helps you stay in your setup throughout the swing and reduces the risk of “early extension” (coming out of posture). It also helps absorb the impact of walking the course or carrying your bag.
How to do it:
Lie on your belly, hands under your shoulders, elbows tucked in. Gently lift your head and chest, engaging your core without pushing into your hands. Keep your gaze down and avoid crunching the neck. Lower and repeat 3–5 times.
3. Child’s Pose: Release Tension After the Round
Why it helps golfers:
This pose helps reduce lower back compression that can build up during a round, especially if you’ve been walking uneven terrain or gripping the club tightly. It’s also great for post-round recovery.
How to do it:
From hands and knees, bring your big toes to touch and sink your hips back toward your heels. Stretch your arms forward and lower your head. Stay here for 5 breaths—or longer if it feels good. Optional: Walk your hands to one side to stretch the opposite side body.
4. Puppy Pose: Improve Posture and Thoracic Mobility
Why it helps golfers:
Good posture doesn’t just look better—it allows for smoother rotation, better control of your swing plane, and less strain on the lower back. Puppy Pose helps lengthen the spine and open the chest so your shoulders can move more freely.
How to do it:
Start in tabletop. Walk your hands forward and lower your chest toward the floor while keeping your hips above your knees. You can rest your forehead on the mat or try lifting onto your fingertips to deepen the stretch.
Final Thoughts: Golf-Specific Yoga That Works
You don’t need an hour a day to make real improvements in how your body moves. These four simple poses can be done in just 10 minutes and offer lasting benefits both on and off the course.
If you’re dealing with lower back tightness or want to feel stronger and more stable during your swing, try adding one or two of these to your weekly routine. Small changes in how you move can make a big difference in how you play—and how you feel.
Ready to Move Better and Play Longer?
At Par72 Yoga, we specialize in yoga for golfers—offering in-person classes, online yoga sessions, private coaching, and mobility-based golf swing analysis. Whether you’re managing pain, improving your flexibility, or building strength for your swing, our programs are designed to support golfers of all ages and skill levels.
Led by Megan Mckenzie, our certified Yoga for Golfers® instructor, we proudly serve the Cochrane and Calgary area with targeted movement solutions that complement your golf lifestyle.
Book a yoga class or mobility session today and take the first step toward moving better, feeling better, and playing longer.
