How to Avoid Low Back Pain from Golf

How to Avoid Low Back Pain from Golf

Low back pain is one of the most common injuries in golf, affecting amateurs and professionals alike. Research shows that the golf swing generates rotational velocities of over 1,000 degrees per second, placing high forces on the lumbar spine. Without proper preparation, mobility, and strength, these forces can cause muscle strains, disc irritation, or even long-term spinal degeneration.

This guide breaks down the science behind golf-related low back pain and how you can prevent it so you can swing pain-free for years to come.

Why golfers are prone to low back pain

The golf swing is a highly asymmetrical, ballistic movement. It combines rotation, side bend, and extension through the spine — all in less than two seconds. The lower back is not designed for large amounts of rotation; most of that should come from the hips and thoracic spine (mid-back). When those areas are restricted, the lumbar spine is forced to move more, increasing shear and compressive forces.

Key biomechanical stressors include:

  • Limited hip mobility → Forces rotation into the lumbar spine.
  • Reduced thoracic spine rotation → Increases side bend and extension in the lower back;
  • Weak trunk stabilizers → Less control over pelvis and spine during the downswing.
  • Poor sequencing → Early extension or "reverse C" finishes overload spinal joints. 
  • Overuse → Repeated swings without recovery cause cumulative tissue fatigue. 

5 science-backed strategies to prevent golf-related low back pain

1. Increase hip and thoracic spine mobility

Why it matters: The hips and mid-back are the primary rotational engines in a healthy swing. When they’re stiff, the lower back compensates. This increases torsional stress and can lead to overuse injuries.

How to improve:

  • 90/90 hip rotations – Improve internal and external hip rotation.
  • Open books - Enhance thoracic spine mobility and segmental rotation. 
  • Half-kneeling hip flexor stretch - Reduces anterior pelvic tilt and lumbar extension stress. 

2. Strengthen your trunk and glutes

Why it matters: The trunk (often mistakenly called the “core”) is a cylinder of muscles — including the rectus abdominis, obliques, transverse abdominis, multifidus, and spinal erectors — that stabilizes the spine during rotation. Strong glutes control pelvic motion and transfer ground reaction forces efficiently through the kinetic chain.

How to improve:

  • Pallof press – Builds anti-rotation stability.
  • Suitcase carry - Trains lateral trunk stability and grip strength while resisting side bend. 
  • Glute bridge - Reinforces hip extension power and pelvic stability 
  • Trap bar deadlift - Builds total body strength, trains the posterior chain, and teaching proper hip hinging without excessive lumbar stress. 

3. Optimize swing mechanics

Why it matters: Certain swing patterns, like excessive lumbar extension at impact or a long backswing without adequate mobility, can spike compressive forces on the spine. Studies show that improper sequencing increases injury risk by shifting torque to the lower back instead of distributing it evenly.

How to improve:

  • Work with a PGA teaching professional and a TPI-certified fitness coach.
  • Focus on a shorter, more controlled backswing if mobility is limited.
  • Maintain posture through impact to reduce shear forces.

4. Warm up before every round

Why it matters: Cold muscles and stiff joints are less resilient to rotational stress. A warm-up increases muscle temperature, joint lubrication, and neural readiness — all critical for injury prevention.

How to improve:

  • Spend 5–7 minutes on dynamic stretches and light rotational drills.
  • Include moves like standing torso rotations, walking lunges with rotation, and light practice swings.

5. Manage load and recovery

Why it matters: Even with perfect mechanics, tissue tolerance can be exceeded if training or play volume is too high. Microtears accumulate, inflammation builds, and pain follows. Recovery allows the musculoskeletal system to adapt and strengthen.

How to improve:

  • Limit full-speed swings in long practice sessions.
  • Rotate between full swings, short game work, and putting to reduce spinal load.
  • Use mobility and light trunk activation work on rest days.

The takeaway

Low back pain in golf isn’t inevitable — it’s preventable. By improving hip and thoracic mobility, strengthening your trunk and glutes, refining swing mechanics, and respecting recovery, you can reduce stress on your spine and improve your performance.

At Golf Strength Programs, we design training plans that target these exact factors. Our programs combine mobility, trunk stability, and overall strength and speed to help you swing stronger, hit farther, and stay pain-free.

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