12-Week Program · Digital Download
12-Week Golf Low Back Pain Plan
Quiet the back. Build the foundation to drive it with power.
Low back pain is the most common injury in golf — and one of the most mismanaged. This plan follows the latest clinical guidelines to reduce pain, build hip and thoracic mobility that takes load off the spine, and develop real trunk control and posterior chain strength to protect your back for every round ahead.
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What You'll Build
The 5 areas this program targets
How It's Structured
The 3-phase progression
Phase 1
Phase 1 — Weeks 1–4
Manage pain, restore hip and thoracic mobility, and activate trunk stabilizers and glutes in low-threat positions.
Phase 2
Phase 2 — Weeks 5–8
Build posterior chain strength, progress trunk loading, and develop hip rotation and thoracic mobility under load.
Phase 3
Phase 3 — Weeks 9–12
Heavy posterior chain work, full rotational loading, and a structured 5-level return-to-golf progression.
Everything Included
More than exercises — a complete protocol.
Every plan follows the same comprehensive structure so you always know exactly what to do, when to do it, and how to adjust if something isn't working.
Daily pain-reduction routine
3 mobility sessions per week
2 stretching & recovery sessions per week
3 progressive strength sessions per week
Golf-specific warm-up & post-round recovery
12 weekly progress checklists
Exercise regressions for every movement
5-level return-to-golf progression
Research references & professional notes
Ready to get started?
12-Week Golf Low Back Pain Plan — $119, instant digital download.