What Does Rory Mcllroy Mean When He Says “Intra-abdominal pressure?”
In this video, you can hear Rory expose the secret. He strives to create intra-abdominal pressure while he is setting up to hit the golf ball. One of the longest hitters in the world, possibly without even knowing it, is working to create core stability through pressure, not compression. This is the very thing we work on with Nashville golfers who are experiencing not only low back pain, but even those suffering from shoulder issues, hip pain, knee pain, and performance issues. So, what is “intra-abdominal pressure” and how do we create it?
Similiar articles:
Why Most Golfers Struggle with Core Stability
Most golfers wrongly think that “engaging the core” simply means bracing or tightening the abs before a swing. In reality, true core stability comes from developing intra-abdominal pressure, not just muscular tension. Intra-abdominal pressure is created when the diaphragm descends and the abdominal contents push outward, forming a pressurized cylinder of support around the spine. This pressurized environment protects the low back, keeps the rib cage and pelvis neutral, and allows efficient rotation.
Traditional bracing — sucking in or tense contraction of the abdominal wall — does not offer this level of spinal support. If your core doesn’t maintain genuine IAP, compensations in the low back and hips often lead to pain during or after play.
The Link Between IAP and Golf Power
Creating true core stability through IAP isn’t just about pain relief — it’s a performance enhancer. A properly pressurized core:
Protects your low back from excessive shear forces during the swing.
Aligns your pelvis and rib cage for consistent sequencing.
Stores elastic energy in your obliques and core muscles that can be released for clubhead speed.
When you inhale diaphragmatically to lower the diaphragm and expand the abdominal walls outward, the muscles around your trunk (including sides and back) push back to form a stiff, supportive cylinder — ideal for both stability and power.
Pro Insight: Breathing & Pressure Before the Shot
Top golfers have begun to publicly emphasize the importance of being relaxed yet pressurized before striking a ball. While Rory McIlroy may not know exactly how to describe what he is doing, he does a perfect job of summarizing the feeling of creating intra-abdominal pressure and pressuring through the belt line. Elite players focus on steady breathing and engagement of core muscles without over-tensing, creating both stability and fluid rotational power.
This mirrors how competitors in other sports use diaphragmatic breath techniques — inhaling deeply, holding slightly, and maintaining internal pressure — to stabilize the trunk before explosive movement.
Low Back Pain & Golf: What’s Really Going On
Many golfers with low back pain will eventually get imaging of the lumbar spine, whether it is X-ray or MRI. What we often see from this imaging is arthritic change to the vertebrae, loss of intervertebral disc height, and inflammation surrounding these joints. These are all signs of chronic compression! When the body defaults into poor strategies like over-arching the back or bracing incorrectly, the lumbar muscles can become overly tight and painful while the structures of the lumbar spine begin to adapt, resulting in this arthritis and loss of disc height.
Instead of instinctively tightening the low back, the diaphragm-driven core bracing strategy teaches the body to stabilize from the inside out — giving the spine support without excessive compression or extension. This can reduce pain during both the swing and daily life.
Practical Tips Golfers Can Use Today
Practice Diaphragmatic Breathing:
Lie on your back with hips bent and breathe so your belly expands in all directions. Feel ribs widen and low back expand slightly on inhalation. This teaches true IAP activation.Train IAP in Motion:
Once you can generate pressure lying down, practice holding that pressure while slowly turning your torso — as if going through a golf takeaway.Avoid Over-Bracing:
Tightening your abs like you’re bracing for a punch isn’t effective. Instead, focus on controlled expansion under tension as you breathe in — the key to true stability.Use Core Drills That Promote Endurance:
Strength without endurance means you’ll lose stability as fatigue sets in — a common reason pain shows up late in rounds. Try these three drills below to master intra-abdominal pressure…
Final Thought: Do what Rory does
Whether you’re a weekend golfer fighting pain or a serious player chasing distance and consistency, mastering intra-abdominal pressure and core stability should be part of your training. This is not just for the pro’s. It protects your low back, improves sequencing, and enhances your ability to generate power through the ball — all while reducing the risk of chronic pain.
Don’t just brace — breathe, pressurize, and perform.
-Dr. Nick Curtis DC, MS, TPI, CSCS
If you would like to learn more about your body, pain, and performance, send Dr. Nick an email at contact@integratedrpc.com or call at (585)478-4379, or schedule a FREE discovery visit at Contact.
Instagram @Integrated.Rehab.Performance
