Golf and Back Pain: How To Protect Your Spine and Avoid Injuries While Improving Your Game
Golf and Back Pain
JUNE 2025
Golf is a sport of precision, patience and practice—but for many players, it can also be a source of back pain. Whether you’re a weekend golfer or a seasoned player, the repetitive motion of swinging, bending, and walking can take a toll on your spine.
Why Does My Back Hurt After Golf?
The golf swing is a complex, high-speed movement that puts stress on the spine, particularly the lower back. Some of the most common reasons golfers experience back pain include:
- Repetitive Twisting – The rotational forces during a swing can strain muscles and ligaments in the lower back.
- Poor Swing Mechanics – A faulty swing can increase stress on the lumbar spine, leading to injuries over time.
- Weak Core Muscles – Without proper core strength, the back compensates for stability, increasing the risk of pain.
- Lack of Flexibility – Stiffness in the hips, hamstrings or thoracic spine can force excessive motion in the lower back.
- Walking and Bending Strain – Repeatedly bending to pick up a golf ball or carrying a heavy bag can add extra pressure on the spine.
Is It Normal for Golf To Hurt Your Back?
It’s not unusual for golf to cause back pain, especially in the lower spine. The swing involves powerful rotation that can strain muscles and joints, particularly if your form isn’t as solid as you wish it were or you skip warm-ups. Many players feel sore after a round due to the repeated twisting and bending involved.
But pain doesn’t have to be part of the game. If your back regularly hurts after golfing, it may point to an issue like a muscle imbalance or joint strain. Getting evaluated by a medical provider or physical therapist can help you address the cause of your pain and protect your long-term comfort.
How To Prevent Lower Back Pain When Golfing
Warm Up Before You Tee Off
Many golfers skip warm-ups, but taking a few minutes to stretch and activate key muscles can make a big difference. Focus on:
- Gentle spinal twists
- Hip and hamstring stretches
- Shoulder and neck mobility exercises
Improve Your Swing Mechanics
A proper golf swing should be smooth and controlled. Work with a golf pro or physical therapist to refine your form and avoid excessive stress on your back. Key adjustments include:
- Keeping a neutral spine posture
- Using your legs and core for power instead of over-twisting your lower back
- Avoiding a sudden, jerky follow-through
Strengthen Your Core
Core strength plays a crucial role in supporting your spine. Adding exercises like planks, bird-dogs, and dead bugs to your routine can enhance stability and reduce strain on your back.
Use the Right Equipment
The right gear doesn’t just improve your swing — it protects your back, too. A few smart swaps can make the whole round feel easier on your body.
- Choose clubs that fit your height and swing style
- Use a push cart instead of carrying a heavy bag
- Wear supportive golf shoes to maintain proper posture and balance
Modify Your Playing Habits
Sometimes it’s not how you play but how long and how often. Small changes to your routine can help you stay pain-free from the first tee to the last hole.
- Take breaks if you feel discomfort
- Stretch between holes to stay loose
- Avoid over-practicing, especially if you already have back pain
Cool Down After Your Round
Just like warming up, cooling down helps prevent stiffness and soreness. Perform gentle stretches and apply ice to any areas of discomfort to reduce inflammation.
When To Seek Help
Golf should be enjoyable—not painful. By incorporating proper warm-ups, strengthening exercises and mindful movement into your golf game, you can avoid hurting your back while improving your performance. Take care of your body, and you’ll be able to enjoy many more rounds pain-free!
Remember, the Nura team is here to help. If your lower back pain persists despite making changes, it’s important to seek professional help. That is where we come in. Schedule an appointment with one of our physicians to pinpoint your pain and get you on a path to relief.
