Fitness Friday: A Quick Fix For Low-Back Pain

While acute pain is all the notice you need to go see a doctor, minor aches can be prevented with some exercises that focus on activating and strengthening the core muscles. Watch Ben Shear and Baltusrol Golf Club's new director of fitness, Joe Yoon, demonstrate a great exercise you can do in the gym or even in the living room to help prevent future lower-back issues.

Released on 6/4/2015

Transcript

00:01
Hi, I'm Ben Shear.
00:02
I've got Joe Yoon with me here.
00:04
Joe works over at Baltusrol Country Club
00:05
as my director of fitness over there.
00:08
And today we're talking about core stability,
00:09
low back discomfort, an issue many of you may have.
00:14
This is a great exercise that probably
00:15
a lot of you have seen before.
00:17
It's called the Bird Dog.
00:18
But today we're going to show you a little bit of a
00:19
new variation where we use an FMT band.
00:22
You can use any kind of band that you want.
00:24
And it's going to allow us to load or add some
00:26
intensity to this great exercise.
00:29
So we got Joe here.
00:29
He's going to drop down his quadruped position.
00:32
He's got his band hooked around his foot here
00:35
on the back side.
00:38
And he's got his hands inside his straps.
00:40
From there, all he's going to do is extend
00:43
opposite arm and opposite leg.
00:44
So in this example, Joe is going to push his
00:46
left leg back and his right arm up.
00:49
When you do this, the biggest mistake I see is they
00:51
want to raise their legs up too high.
00:54
You want to feel like you're long with your legs
00:55
and long with your arms.
00:57
This is going to keep you in a nice good alignment here.
01:00
Drop your chin a little bit. Perfect.
01:02
So he's got this touching the top of his butt,
01:04
the upper part of his back and his head.
01:05
He's got a slight lumbar curve, but it's not excessive.
01:08
And that's a really good position.
01:09
You can come down. It's hard to hold there.
01:11
So he's got his arm up by his ear, his leg extended long.
01:15
This is the key. So do one more for me here, Joe.
01:18
Great. So you notice how long he looks.
01:20
You don't see him lifting.
01:22
When you over lift this back leg,
01:23
you're going to have a tendency to arch your low back.
01:25
We don't want to see this.
01:26
You want to have your core engaged.
01:28
This is a diagonal pattern which is really
01:30
key to good function.
01:31
And a great way to get some stability
01:33
and help cure you for those low back aches and pains.
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