With the arrival of the Aussie summer, we thought this would be a good time to ask an important question: Is your back ready for constant golf over the holidays?

If you want to avoid injury, follow the advice of Australian Golf Digest fitness advisor Ben Shear.

He teamed with international social-media golfing superstar, Paige Spiranac [pictured], to bring you exercises to protect your back from the aches and injuries golfers deal with all too often.

Do these routinely and you and your golf swing will remain fighting fit.


1. Lie on your back with one foot flat on the floor, shin vertical to the ground, and the other foot pointed upwards as you hold that leg’s knee close to your chest. Contract your glute (buttocks) muscles and raise your pelvis as high as you can. Hold for a second and then lower it. Do as many reps as you can. Switch legs and repeat.

The Core


2. Start on your hands and knees holding a resistance band with one hand and anchoring it to the opposite foot. Extend the hand and foot while maintaining balance and stretching the body in a relatively straight line. Do as many reps as you can. Repeat with the other arm and leg.

The Core The Core


3. Lie on your side with your feet stacked on a bench, head on a cushion, and your weight supported by the torso. Lift your pelvis and extend the top leg upwards as if opening a pair of scissors. Don’t let your hips sag. Hold for a second. Lower the leg. Do as many as you can, then switch legs.

The Core The Core