Bob Forman, MS – Exercise Physiology
Certified Golf Fitness Instructor, Author, Speaker

I’ve come to learn and respect a great deal about the quadratus lumborum (QL) over the past few years as it relates to localized lower back pain.  The type of lower back pain that generally sits right there just above the hip bone on either side of the spine.  It may even, at times, feel like it’s moving from side to side.  There’s usually no radiating pain down one or both legs as is the case with sciatica.

The QL is actually an abdominal muscle that sits deep on each side of the spine and is often referred to as a low back muscle.  It contributes to the stabilization of the spine and hip.  When both sides contract, the spine extends, bending the trunk backwards.  When only one side contracts, the spine will bend toward that side.  The QL can also “lift” the hip toward the spine. 

Many individuals have a tight QL mainly from how they position their body during the day and at night.  Anytime the hip and spine are positioned closer together the QL is shortened and becomes tighter.  This occurs often while sleeping on one side and/or stomach with one knee bent in a fetal position.  A tight lower back in the morning may be a cue.  Other factors such as leaning to one side while driving and/or shifting your body weight to one side while standing can also lead-up to tightness.

A tight QL is a precursor to that debilitating low back muscle pain you experience from simple tasks such as bending down to tie your shoes or reaching across your desk.  As mentioned above, it stays localized in the lower back and will immobilize the person for days, making the easiest of everyday tasks difficult. 

A good stretch for the QL is one done while standing and grasping onto a solid, immoveable object.  Place both feet close to the object with the same side hand palm out and the opposite side hand on top with palm in.  You can also step the foot closest to the object in front of the other foot and away from the object.  Slowly let the hips lead the way as you form a “C” out of your body.  Go as far as comfort allows until a gentle stretch is felt.  Hold for a 15-second count and repeat.  Do 2 to 3 sets on both sides.  Breathe normally.   

You’ll know right away whether or not the QL is tight once you start the stretch.  Take note if the tightness is just on one side or both.  If your back tends to be stiff in the morning, this stretch might offer some relief. 

If you experience that occasional stabbing-like pain in the lower back usually as a result from some simple task, it could very well be your QL muscle is tight.  To reduce and/or eliminate the incidence, take the time to stretch.  If you do strain it, however, ice the first 48 to 72 hours and then apply moist heat for several days.  If it persists, you may want to seek out a reputable massage therapist who can workout the trigger points.     


Quad-Hip Flexor Stretch

This is a progressive stretch for the quad-hip flexor area.  Be cautious as you lean back on the bench as it will challenge the knee if the quads are tight.  Avoid this stretch if you've had knee replacement.  Tight quads/hip flexors will impede hip mobility and that may rob you of power and distance.



Check with your physician before starting any type of exercise program.



A quality, customized golf fitness program will. . .
  • Enhance swing efficiency
  • Increase distance
  • Improve playing performance and satisfaction
  • Identify and correct golf-specific injury triggers

    All for much less than what another brand new driver that's going to "fix my game" would cost
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The golf exercises are going great.  I am hitting the ball the best I have ever hit it.  My back pain has gone away also. 
David R. 

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If your Club or organization would like to host an informative golf fitness workshop, contact Bob at bob@golfitcarolina.com or 336-509-4610.

Bob came to my club and did a hour long session on the basics of his teaching and philosophy of fitness and how it relates to the golf swing and its performance.  My members thoroughly enjoyed the hour and wanted more.  I was impressed with his content and explanation.  My members were floored with his Q&A and his personal adaptation to their issues.  I was impressed with his interaction with attendants of the seminar.  If you are looking for someone to integrate your fitness program with the golf program, Bob is the guy to do it!  We will be booking Bob to come back to our club next spring.
Shannon Howell, PGA Head Golf Professional
Country Club of Sapphire Valley, Sapphire Valley, NC

"Bob Forman was fabulous!  He is a great presenter who shared some extremely valuable information related to how anatomical deficiencies such as: poor posture, flexibility, and balance impact our golf swing.  He not only shared what they are and how they impact the swing, but also demonstrated exercises to help correct them."
Ellen Gregory
EWGA-Wilmington, NC chapter

“Westchester is one of the Country’s largest private clubs with a membership that has high expectations for service and performance.  Bob Forman’s seminar on golf specific fitness and flexibility was extremely well received and motivated many of my members to begin a program of evaluation, exercise and follow-ups.  I highly recommend Bob for his knowledge, energy , and ability to connect with amateurs concerning golf fitness.” 
John Kennedy, Director of Golf
Westchester CC, 
Harrison, NY

Bob has a fantastic ability to understand and combine his expertise of the physical complexities of the human body with the PGA Professional’s trained eye with respect to the complexities of the golf swing.  Bob offers a refreshing angle that most amateur and professional golfers can understand and embrace.  Many times, a golfer will have physical limitations that prevents him or her from moving the way the PGA Professional is trying to instruct.  Bob can take the golfer’s weakest physical traits and focus a training program to better overcome those obstacles and allow the golfers to ultimately improve their swing. 
Dennis Nicholl, PGA Head Golf Professional
The Dunes Golf & Beach Club, Myrtle Beach, South Carolina


Functional Golf Fitness Training is a comprehensive player improvement resource for golfers of all ages and levels, teaching professionals and coaches.  
A great manual for golf teams as well.  

Dedicated chapters on:
- the common physical deficiencies most golfers have, how to detect and correct with over 40 golf-specific exercises and drills
- preventing/alleviating the #1 injury in golf, low back injury
- how to fix the more common swing faults 
- how to put together an inexpensive home gym

Amazon reviews:

"Very clear explanations of causes and fixes for main physical deficiencies affecting golfers. Easy to follow instructions. While other books may give a whole laundry list of exercises that end up not being used, Forman has selected a few for each issue and puts together a program that doesn't take long to do"

"This book not only tells you what to do but also why you need to do and what results you can expect.
I have every book in print about golf fitness and this book is by far the best."

Available in print at TheBookPatch

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Swing mechanics are often influenced by physical deficiencies in the golfer's body.  Below are some of the more common swing faults, their physical causes and how to correct.






While correcting the deficiencies, you also need to rewire the brain-body connection in order to break out of the inefficient swing pattern.  




June 22, 2017
(go to 1:10:00 into the show)
golf posture, muscle imbalance, improving distance, stretching, hydration, Tiger and specialization, Rory and weight lifting

March 14, 2015
(go to 1:08:00 into the show)
fitness vs. golf fitness, strength training and slowing down the aging process, C and S-postures,  

August 28, 2014
We talk about Shan's golf fitness assessment results


June 26, 2014

scroll down to 9/9/2013
(go to 23:15 into the show)
back injury