By Sean M. Cochran
Special to PGATOUR.com

Up to this point we have covered a vast amount of information in relation to the golf swing and lower back injuries. We first learned that the mechanics of the golf swing place large amounts of stress upon the lower back. Over time, such stressors will cause fatigue in the lower back, leading to possible injury.

We are also aware steps can be taken to prevent such an incidence from occurring. The first of these is the improvement in the efficiency at which you swing the golf club. This will reduce the amount of stress placed upon the lower back each and every swing. Even if this step is taken, though, the lower back will eventually become fatigued over time.

As a result we must take some steps on the “physical side of the equation” to develop the proper levels of flexibility, strength, and endurance to withstand the stresses placed upon the lower back from the golf swing. As previously discussed this comes in the form of a golf fitness program.

This type of program will “stretch” the muscles of the lower back and build up strength within the core. In addition such a program needs to develop higher levels of endurance within this region of your body.

We know the golf swing is a repetitive movement causing what we term RMT (repetitive movement trauma). Recall from previous articles RMT is the result of an athletic movement performed over and over again by the muscles of the body. This over time results in fatigue of the muscles involved within the movement.

In addition to developing higher levels of muscular strength to counteract RMT we must increase the levels of endurance within the muscles of the lower back. Endurance as it pertains to the muscles of your body is the ability to perform a movement over and over again without becoming fatigued.

This will allow your body to continue to execute the golf swing without becoming fatigued. Just as there are golf-specific flexibility exercises to stretch the lower back such as Cats and exercises to strengthen the lower back like the Seated Russian Twist, we have golf-specific exercises to increase the endurance levels within the lower back.

One such exercise I often recommend to increase endurance levels is the Alternating Arm and Leg Extension. Begin this exercise with your knees on the floor and hands directly under your shoulders. Keep your eyes focused on the ground throughout the exercise. From this position, simultaneously extend the left arm and right leg to positions that are directly out in front and behind your torso. Once both the arm and leg are extended, hold the position for two seconds and then return to the starting position. Repeat this sequence with the opposite arm and leg. Alternate back and forth for 10-15 repetitions with each arm and leg.

The alternating arm and leg extension exercise.

Again, keep in mind preventing lower back injuries from the golf swing is a four-step process: Step number one is improvement in the efficiency of your golf swing; step two is to increase the flexibility of your lower back; step three is developing strength in the lower back; and in step four, improve your muscular endurance levels.

When you put all these steps together, there’s a great formula to prevent a lower back injury from happening to you.

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.