If you want to know how golf-fitness trainers make their car payments and get their children through college, it’s helping average players like you cope with lower-back pain. It’s the single most common problem area for golfers, says Lindsay Becker, one of Golf Digest’s 50 Best Fitness Trainers in America.Becker, who trains tons of golfers at Buckeye Performance Golf in Dublin, Ohio, says people often mistakenly miss the true cause of their back pain because they are only focused on where it hurts.”Many of my golfers, especially males over age 40, are lacking rotational mobility in the joints needed to rotate—mainly the hips and upper back. The lower back, which is designed to have minimal rotation, starts trying to compensate for poor rotational mobility of the hips and/or upper back. Combine that with poor posture at setup, and you have a perfect storm brewing for low-back pain.”Becker, who is a Golf Digest Certified Fitness Trainer, has a three-part remedy for your issues if you’re feeling the pain, so to speak. With golf season winding down for many, now is the time to get in the gym and start improving your rotational mobility. All you’ll need is a bar or similar (broomstick, etc.) and a resistance band that you can anchor to something.Here are her back fixes for you. Do these exercises as often as you can, and remember to work both sides of the body equally:

POSTURE DRILL

“So many golfers I work with set up with an anterior pelvic tilt or arched lower back,” she says. “This position limits the rotational capability of your hips and places excessive stress on your spine. “To achieve good posture, start with stick/club behind your back. When you bend over into golf posture, the club should touch your upper back, lower back and butt.”

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Half-kneeling rotations to overheads

“Get in a half-kneeling position with left knee down and right leg in front. Holding a club, rotate your upper body to the right, then extend your arms overhead. Take a deep breath (inhale/exhale) in this position, and then return to the start. This works on upper-back mobility as well as upper-lower body separation.”

Tall kneeling to half-kneeling band holds

“Start with both knees down and holding a band in front of you at torso height. Bring the outside leg up in front, moving into a half-kneeling position, then return to the tall-kneeling start position (both knees down). Try not to lean your body as you are moving your leg. This works on hip mobility of the moving leg and stability of the core and stance leg.”

Click this link to learn more about Golf Digest’s Fitness Trainer Certification.

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This article was originally published on golfdigest.com