Hey Andrew,

Here's a link to some mobility exercises you can add to your routine. I wrote these for MyGolfSpy. Feel free to reach out with any questions.

mygolfspy.com/.../

mygolfspy.com/.../

Best thing I did for my lower back pains after my current neurosurgeon told me at my age, 78, that surgery was not an option to correct, due to me having scoliosis. Physical Therapy has helped me tolerate it more thru a plan designed around my golf game. I spent the last two years working on my core development. The PT did give me some core exercises to warm up on days when I play. My surgeon said my best results would come from pain management and exercising. It has provided some relief along with an occasional epidural. Have you seen a doctor regarding the lower pain? You want to ensure you do not alienate the lower pain more thru methods that are not medically approved. I did evasive surgery on L5 for spurs prior to COVID with minimal results. My current medical team found that I have them again last year. The surgeon that did the in/out procedure either did not do it correctly or they came back. Things I cannot do due to the lower back pain; lift over 40lbs, play golf on consecutive days, kills me to play on cold windy days, walk and play golf. I do my exercises on days I play and know my limitations and my teaching pro still works with me on my fast swing.

www.mytpi.com/.../

Check out some exercises on the MyTPI website as a starting point. Once you've got the basics mastered, give Mike Carroll's Fit For Golf app a look. Membership required but there will be more focus on adding strength instead of just stretching.

Enjoy the journey!

I would search this on Youtube.com lots of great info there!

I started using the golfforever system a few months ago and has help me out a lot with flexibility. I to worry about back issues playing golf is why i started it.
Its not free but you can find a few videos on youtube.

I agree about the GolfForever system. It is the best thing I have done to improve my endurance, my lower back spasm, and overall conditioning.

Go to My TPI and…
Find a TPI certified golf or fitness expert in your area. They can do an evaluation and guide you to a series of exercises specifically for you.

There are other factors that can impact the lower back. Shoulder and hip rotation limitations can impact lower back, as well as a weak core. What applies to me likely will not apply to you.

I have a lot of experience with back issues. Crushed 2 disks in my lower back when I was 45 and hung up golf for 2 years. Best advice is get a professional to help you achieve what you're looking for. If you go it on your own there are plenty of books or online programs available. Be patient though. It takes a bit of time to strengthen the muscles around your back, and you don't want to focus only on golf related moves. I can tell you that stretching and building up your core will improve your overall game but it's a lifetime commitment. And don't neglect the diet. Food is fuel, and you want the best fuel for your engine to run at peak performance.

If there isn't a TPI gym near you you can also check out the Fit for Golf app. Reasonable priced and I believe there is a TPI assessment in there too.

I use the MyTPI for exercises. Excellent site it has helped me

I''ve not resorted to a specific plan, but I do get a deep tissue massage at least once a month to help keep me limber. Early this year, I embarked on a 90 day chair yoga program I found online. That already (less than 60 days) has improved both my mobility and my flexibility. I still have issues with lower back, especially if I spend significant time on putting practice, but a short break with some general stretches works for me so far. Find something that works for you and then stick with it over time.

I would recommend consulting a TPI certified trainer. I signed up with Andrew Ransom. He tested my flexibility and mobility. For the past two months, he had sent me workouts to do and has provided feedback. My flexibility has improved as well as my clubhead speed. I highly recommend seeing a TPI certified trainer.

Haven't heard many people do this for golf but i have found Pilates to be a great way to improve my flexibility and help keep myself stable. If you find someone who teaches traditional pilates, its definitely worth the try

I have been wanting to try that for that reason

I have used TPI trainers in the past. They’re pretty consistent in measuring my limits and recommending exercises. This winter I hit a patch of black ice paid for with 6 ribs and a damaged shoulder. My health plan’s PT services just seem to go through the motions for rehab. I claim w/o evidence age discrimination.
So I found a TPI M3 certified chiropractor near me. Not only does he find the same restrictions, but also manipulates the tight spots to attempt them to move better. We’ve improved back and shoulders to better than before and hope to get to hips and weight transfer before my “official” start of the season 4/15.
Any activity from stretching to weight training beats hanging out in the Lazy Boy. I am convinced working with a golf fitness specialist will maximize the benefit.

While going to physical therapy after knee replacement, stretching was part of the routine. My therapist introduced a really great stretch for my hip flexers. I've been doing it on my own for a month now, and it's really helped in terms of the golf swing; laying on my back put a nylon strap around my right foot, lifting the leg slightly.Then I pull the strap across towards my left side, and hold for 30 seconds .I do 3 of these on each side.

Great stretch for golf.

I’ve been using the Dynamic Golfers app. It works wonders!!

I do twice daily stretching on my hamstrings/quads as well as mid and upper back to help alleviate lower back pain. My favorite one is the sitting stretch in a chair where you put your right ankle on your left knee and stretch the hamstring/glute. I do that 3 times 20-30 seconds each leg.

To give a live example, just in my case, I'm 59 years old, in "less than average shape". Still swing pretty good, with some power. I started a "more rigorous than TPI" plan a few months ago with a specialist. I have a whole new outlook on fitness, and I've been around scratch handicap for 30+ years. I actually hit it the same (thanks technology) that I did in my prime. Everyone would benefit, regardless of age, to invest time in fitness. I've stood right next to Langer when he's said it's his fitness that's kept his game in top shape for years, more than his ability to play. However, you have to stick with it, make it a part of your everyday lifestyle.

The key is finding a stretching routine and sticking with it, be it yoga, TPI, Pilates, or any other program you find online. I am 66 and stretch every night, and incorporate body weight exercises as well. One thing I also recommend is a roller, a great addition since I added it a couple of years ago.

Im a big fan of the TPI website, so much useful info there. Also check out there youtube channel it has a ton of information. www.mytpi.com/.../


I also go to PT to help with stretching. Stim, heat and strech almost everyday. Pain management as well an ablasion doesnt hurt lol