By Sean M. Cochran
Special to PGATOUR.com

Last week we introduced the first step on the physical side of the equation to assist in the prevention of lower back injuries. As we’ve discussed before, the golf swing places large amounts of stress on the lower back. Because of the repetitive nature of the golf swing, over time the musculature of the lower back will become fatigued. Once this fatigue occurs to the lower back, compensations in your swing and thus the possibility of injury are higher.

To avoid such situations it is recommended that we take preventative steps in the form of golf fitness training. This type of training will assist in the prevention of lower back fatigue, injury and compensations in the golf swing.

The first step in relation to the lower back and the prevention of injuries was discussed last week. We looked at a series of flexibility exercises to help “stretch” muscles that become “tight” from the golf swing. Once a flexibility program is in place to “lengthen” the muscles of your lower back, it is time to proceed to the next step.

The next step is the addition of golf-specific lower back strengthening exercises. Referring back to the golf swing, we know it is a repetitive movement (i.e. an athletic action performed over and over again). As you continue to swing the golf club, the muscles incorporated with the execution of the golf swing become tired, including the lower back.

The Russian Twist is one exercise to help strengthen your lower back.

In order to counteract this golf swing fatigue factor, we must strengthen the muscles involved in the swing. This will allow you to execute the golf swing more efficiently and for a greater amount of time before the body becomes tired.

It is also important to realize how the muscles are used in the golf swing. As a result, some ordinary lower back strengthening exercises may not be properly suited for the golfer. For this reason it is vitally important for the golfer to utilize golf-specific strengthening exercises, developing the musculature of the body in the positions and movement patterns of the golf swing.

The lower back strengthening exercises I implement into a training program for golfers help develop musculature strength in rotational movements patterns. This type of exercise pattern assists in strengthening the lower back through the movement patterns involved in the golf swing.

Examples of two lower back strengthening exercises in a rotational pattern I utilize are the Seated Russian Twist and the Bent Knee Side-to-Side. Both of these golf-specific exercises train the entire core and strengthen the lower back in a rotational movement pattern.

Next week we will move onto the third series of exercises to assist in the prevention of lower back exercises.

Sean M. Cochran is the personal strength and conditioning coach for 2006 Masters winner Phil Mickelson. He is co-owner of BioForceGolf.com and the author of several books, including most recently, Your Body & Your Swing. Cochran, who has worked as a strength and conditioning coach for the Milwaukee Brewers and San Diego Padres as well as working individually with players like Chicago Cubs pitcher Mark Prior, started working with professional golfers, most notably Mickelson (who won the 2004 and 2006 Masters, and the 2005 PGA Championship), in 2002. Recognized as one of the world's foremost authorities in golf-specific strength training, he has spoken at numerous seminars and clinics around the country. BioForceGolf.com was founded in late 2004 to respond to the need of the amateur golfer for quality information on golf-specific-strength training. The site provides subscribers the highest quality information in the areas of golf training, nutrition, and general instruction.