Lower back pain is one of the most common complaints among golfers, from weekend enthusiasts to seasoned professionals. The nature of the golf swing places significant stress on the lower back, and without proper technique, mobility, and conditioning, this can lead to discomfort or even long-term injury.
But why exactly does your lower back hurt after a round of golf, and – more importantly – how can you fix it?
Understanding the Causes of Lower Back Pain in Golf
1. Poor Swing Mechanics
A powerful golf swing requires a combination of rotation, stability, and force generation.
If your mechanics are inefficient – such as excessive swaying, early extension, or over-rotation – your lower back absorbs unnecessary strain.
This is particularly common in golfers who lack proper hip and thoracic spine mobility, leading to compensatory movements in the lumbar spine.
2. Lack of Core Strength
Your core (abdominals, obliques, and lower back muscles) plays a crucial role in stabilising your spine and transferring energy through your swing.
A weak core means that your lower back is doing more work than it should, increasing the risk of strain, fatigue, and post-round pain.
3. Limited Hip & Thoracic Mobility
The golf swing relies on rotational movement from the hips and thoracic spine.
When these areas are restricted, the lower back compensates by rotating excessively – something it isn’t designed to do. Over time, this leads to irritation, muscle fatigue, and potentially more serious issues like disc injuries.
4. Overuse & Fatigue
Repetitive swings, long walks, and prolonged standing can all contribute to muscular fatigue in the lower back.
This is especially true if your body isn’t conditioned for the demands of golf or if you play multiple rounds without proper recovery.
5. Poor Posture & Set-Up
Your posture at address has a significant impact on how your body handles the stresses of the swing.
Standing too upright or bending excessively at the waist can put unnecessary strain on the lower back. A neutral spine position, with slight knee flexion and a proper hip hinge, can help distribute forces more effectively.
6. Carrying Your Golf Bag Incorrectly
If you carry your golf bag instead of using a trolley, the way you distribute weight matters.
Carrying a heavy bag on one shoulder or using poor lifting mechanics when picking it up can contribute to imbalances and back strain over time.
How to Prevent Lower Back Pain from Golf
1. Improve Your Swing Mechanics
Your body is the foundation of your swing. If you’re consistently battling lower back pain, it’s worth working with a golf rehab specialist or coach to assess your swing mechanics and movement patterns.
A few key adjustments could save you from years of discomfort.
2. Strengthen Your Core
Stronger core muscles mean better spinal stability and less strain on your lower back. Exercises like planks, dead bugs, and anti-rotation drills can build the strength you need to swing pain-free.
3. Enhance Your Mobility
Limited hip and thoracic mobility are among the biggest culprits of lower back pain in golfers. Simple mobility drills – such as hip rotations, cat-cow stretches, and thoracic spine openers – can improve your range of motion and prevent stiffness.
4. Warm Up Properly
Hitting a few balls on the range isn’t enough. A proper warm-up should include dynamic stretches, mobility drills, and activation exercises to prepare your body for the rotational demands of golf.
5. Improve Recovery Strategies
Golf isn’t just about performance – it’s about longevity. Regular foam rolling, stretching, hydration, and soft tissue work (like massage or sports therapy) can keep your back healthy and resilient.
6. Use the Right Equipment
Ill-fitted clubs force compensations in your posture and swing, adding unnecessary stress to your lower back. Get properly fitted clubs to ensure they match your body mechanics and swing style.
7. Follow a Golf-Specific Training Programme
If your body isn’t prepared for the demands of golf, you’ll always be at risk of pain and injury.
A structured golf fitness programme designed to enhance strength, flexibility, and endurance can not only protect your back but also improve your swing power and consistency.
When to Seek Professional Help
If you’re experiencing persistent or severe lower back pain after playing golf, don’t ignore it. The longer you wait, the harder it is to fix.
A golf rehab specialist can assess your movement patterns, identify weaknesses, and create a tailored plan to address the root cause of your pain.
Golf shouldn’t hurt and it doesn’t have to.
Ready to Fix Your Back Pain for Good?
Lower back pain doesn’t have to be part of your golf game. By addressing swing mechanics, improving mobility and strength, and incorporating proper recovery strategies, you can enjoy pain-free rounds and play at your best.
Want to fix your back pain and unlock effortless power in your swing?
