Lower Back Pain and Golf
Also known as: lower back pain from golf, golf back pain, back pain from golf, sore back after golf, back hurts after golf, back pain golf swing, low back pain in golfers
The lower back is one of the most common places golfers report pain. Common contributing factors include a swing with extreme side bend or over-rotation, stiff hips or upper back, weak trunk endurance and heavy practice without rest. Stop if it hurts, and see a qualified medical professional for pain that persists.
The swing loads the spine with rotation, side bend and compression many times a round, and many more in practice. A review in the Asian Journal of Sports Medicine described golf-related low back pain as having several likely causes. It named the forceful, one-sided swing, a lot of play and practice, excess side bend and over-rotation, weak trunk muscles and limited hip rotation.
General habits that may help include warming up before you play and building trunk and hip strength and mobility. Keeping practice volume sensible matters too. A swing review with a coach can address extreme side bend or a reverse spine angle at the top. Using a push cart or riding instead of carrying a heavy bag lowers the load on long days.
This is general information, not a diagnosis. Back pain has many possible causes, some unrelated to golf. Stop playing if a movement hurts. See a qualified medical professional for pain that persists or gets worse. Get help promptly if pain comes with numbness, tingling or weakness in the legs.
Tips by skill level
Warm up for several minutes before hitting full shots, and take breaks during long range sessions.
Have a coach check your top-of-backswing position on video. A reverse spine angle or big side bend is worth discussing with your coach and a physical therapist.
Example
A golfer who plays three rounds and hits two buckets a week notices a dull ache in his lower back. He cuts back his range volume and adds a warm-up and trunk exercises. When the ache lingers, he books a visit with a physical therapist.
Why it matters
Back trouble is a common reason golfers cut back or stop playing. Sensible habits and early advice from a qualified medical professional help many players keep enjoying the game.
Common mistakes
- Playing through sharp or worsening pain
- Skipping the warm-up before an early tee time
- Hitting large numbers of balls without breaks
- Forcing a bigger turn by bending the lower back
Frequently asked questions
Does golf cause lower back pain?
It can contribute. The lower back is one of the most common sites of golf-related pain, often linked to swing factors, stiffness, weak trunk muscles and heavy practice. See a qualified medical professional if pain persists.
Why does my back hurt after golf?
Common contributing factors include a swing with extreme side bend or over-rotation, stiff hips or upper back, weak core endurance and a lot of play without rest. Stop if it hurts and get it checked if it persists.
How can I protect my back when playing golf?
Warm up, build trunk and hip strength and mobility, keep practice volume sensible and use a push cart instead of carrying a heavy bag. Stop if anything hurts.
Sources
Related terms
- Reverse Spine AngleA reverse spine angle is excessive backward spine tilt toward the target at the top of the backswing. It places the upper body in a position that is difficult to unwind safely and reliably on the downswing.
- Golf Fitness ExercisesA simple golf fitness plan covers four things: mobility, stability, strength and rotational power. Mobility comes mostly from the hips and upper back, and stability from the core and glutes. Two or three short sessions a week can make the swing easier on your body. Start light, build gradually and stop if anything hurts.
- Hip and Thoracic Mobility for GolfGolf needs your hips to rotate and your upper back, the thoracic spine, to turn and extend. When either is stiff, the lower back often makes up the difference. Simple drills such as 90/90 hip switches, open-book rotations and half-kneeling hip flexor stretches help many golfers turn more freely.
- Pre-Round WarmupA pre-round warmup prepares the body and calibrates feel, building from mobility to full swings, chipping, and putting. It is not for swing changes.
- Loss of PostureLoss of posture is any change in spine angle, knee flex, or forward bend from the address position during the swing. It shifts the swing's plane and low point away from where they were originally set.
- Early ExtensionEarly extension is when the hips thrust toward the ball during the downswing. The golfer stands up out of posture and has to compensate at impact.
Related guides & benchmarks
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