Golfer’s Tee Trick: A Movement Exercise For Back Pain Relief

Golfer’s Tee Trick: A Movement Exercise For Back Pain Relief
Terri Night
Written by
Terri Night Physical Therapy

Sometimes the simplest things can make the biggest difference, especially when it comes to how we move and use our bodies. One of my favorite movement strategies and chronic back pain exercises not only optimizes your efficiency when you reach for something, but strengthens the legs and back muscles safely. It’s called “The Golfer’s Tee Trick.”

This nifty technique requires a bit of practice, and a fairly decent sense of balance, but is definitely worth learning for the safe retrieval of some light object off the floor, such as the just-dropped pen, odd bit of change, or piece of candy. The trick basically consists of turning yourself into a human teeter-totter by gently swinging one leg up behind you, while you reach toward the floor. Once you have what you want, the weight of your leg helps bring you back up. If you have pain in your right leg, put the right leg behind you. If you have pain in your left leg, put the left leg behind you. See how it feels.

​​The beauty of this chronic back pain exercise is that it can be incorporated into any sort of reaching, for any sort of light object, at any height. Need to snatch something yummy from the back of the kitchen counter? Piece of cake! Need to grab a screw- driver from the far end of your workbench? You now have the perfect tool! Want to plug something in? It’s electrifyingly easy!

Make sure you practice the maneuver a few times while you have something sturdy to hold on to. Build up the strength and balance to do it safely without support. Doing sets of 5-10 reps of this movement is an excellent chronic back pain exercise.

This article was previously published on Rehab Spinal Stenosis.

Terri Night
Written by
Terri Night Physical Therapy

Terri Night, PT is the author of Rehab Your Own Spinal Stenosis: strategies to improve the health of your spine. As a licensed physical therapist specializing in back pain, back surgery rehab, and chronic pain management, her presentations have been featured at Physician Grand Rounds for Alta Bates and Summit hospitals, as well as several Bay Area senior centers and health expos. For more information visit rehabspinalstenosis.com.

This article is for informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek medical advice from your physician or health provider for your specific needs.