How Can I Prevent Back Pain During and After Playing Golf?

May 28

Back pain is one of the most common complaints among golfers. From weekend warriors to low-handicap players. The golf swing places high rotational and compressive forces on the spine, and without proper preparation, recovery, and training, those stresses can quickly add up.

The good news? Back pain during and after golf is highly preventable when you address the real causes instead of just treating symptoms.

This guide breaks down why golf causes back pain and exactly what you can do to protect your back, play more comfortably, and keep your swing strong for years to come.

Why Golf Causes Back Pain

Golf looks smooth, but biomechanically it’s demanding. Most back pain in golfers comes from a combination of:

1. Limited Mobility

If your hips or thoracic spine (upper back) don’t rotate well, your lower back is forced to compensate, often leading to stiffness or pain after a round.

2. Weak or Inactive Core

A weak core means your spine lacks stability during the swing. Over time, this leads to irritation and fatigue, especially late in rounds.

3. Poor Warm-Up Habits

Jumping straight from the car to the first tee is one of the fastest ways to irritate your back. Cold muscles + powerful rotation = risk.

4. Swing Repetition and Fatigue

Hitting dozens of balls or playing multiple rounds without proper recovery can overload the spine, especially if your body isn’t conditioned for it.

How to Prevent Back Pain During Golf

1. Warm Up the Right Way (5–10 Minutes)

Before every round or range session, prioritize:

Hip rotation drills
Thoracic spine mobility
Light core activation

This prepares your body to rotate through the hips and upper back instead of the lower spine.

Try this 5 minute warmup next time your at the range prepping for a round – https://www.instagram.com/p/DSU7lqcET6T/

2. Stay Loose Between Shots

Walking the course or waiting on the tee? Use gentle movements:

Standing trunk rotations
Hip flexor stretches
Light torso twists

This helps prevent stiffness from setting in mid-round.

3. Use Smart Swing Volume

If you’re feeling tight, avoid:

Excessive practice swings
Over-speed training when fatigued
“Swinging harder” late in the round

Fatigue changes mechanics, and your back often pays the price.

How to Prevent Back Pain After Golf

1. Cool Down Intentionally

Post-round recovery matters. Spend 5–10 minutes on:

Hip flexor stretches
Hamstring mobility
Gentle spinal rotation

This helps reset the body after hours of rotation and walking.

2. Refuel and Rehydrate

Dehydration and poor nutrition increase muscle tightness and delayed soreness. Prioritize:

Water or electrolytes
Protein to support recovery

3. Address Tightness the Same Day

If your back feels tight:

Light walking
Mobility work later in the evening
Avoid sitting for long periods immediately after your round

The Long-Term Fix: Train for Golf, Not Just Fitness

The most effective way to prevent golf-related back pain is golf-specific training. That means focusing on:

✔ Core Stability

Anti-rotation, anti-extension, and controlled movement patterns that protect the spine during powerful swings.

✔ Hip and Thoracic Mobility

Better rotation where it should come from—so your lower back doesn’t take the hit.

✔ Strength Through Full Ranges of Motion

A stronger body absorbs force better and recovers faster between rounds.

Golfers who train properly often notice:

Less back stiffness
More consistent swings late in rounds
Increased distance without “swinging harder”

When Should You Be Concerned?

Occasional soreness is normal. But you should seek professional help if you experience:

Sharp or radiating pain
Pain that worsens over multiple rounds
Pain that affects daily movement, not just golf

Early intervention prevents long-term setbacks.

Final Thoughts: Protect Your Back, Improve Your Game

Back pain isn’t just uncomfortable—it can quietly limit your swing speed, consistency, and enjoyment of the game. The solution isn’t rest alone—it’s preparation, smart training, and recovery.

If you want to:

Play pain-free
Swing with confidence
Stay on the course longer

Start treating your body like part of your golf equipment—maintained, prepared, and built for performance.

Your back will thank you on the 18th hole—and the next morning. 🏌️‍♂️💪

For a Free Mobility Guide to Prevent back pain download my Free Mobility is Magic Ebook

And for training inquiries contact Joe@swingstronggolf.com.

Joseph Sigona