Why You’re Prone to a Golf Back Injury or Pain

Delve into the why behind golf back pain. Understand the impact of mobility, warm-ups, and swing mechanics on your game. In this blog, we will discuss solutions for a pain-free swing and how to minimize further injury and discomfort.
golf back injury and pain
December 1, 2023

A golf back injury or pain is one of the top issues golfers deal with during or after a round. In this post, we will examine the reasons behind why your low back might be aching and explore potential solutions to keep you swinging pain-free.

1. Lack of Mobility

There are certain areas in your body, such as your hips (among other areas), that must be moving correctly to have an efficient and pain-free golf swing. If there are any restrictions in motion in these key areas, whether it be due to muscle or joint limitations, the body will then compensate and search for other areas to rotate through. The problem with this, is that because of the central location of the lower back, it is often the victim of lack of rotation. To make matters worse, the lumbar spine (low back) is not designed to rotate to the same degree as your hips or thoracic spine – if your hips and thoracic spine are not moving as they should, the lower back will then attempt to help rotate your body, leading to excessive stress, strain and discomfort. 

If you want to screen whether or not you’re rotating as you should, check out our full Golf Performance Home Assessment HERE.

2. Improper Warm-Up

Neglecting to warm up before hitting the course is a common mistake golfers make. “Cold” muscles are more prone to injury, and a proper warm-up routine can prepare your body for the physical demands of golf. Incorporating golf specific exercises and stretches into your weekly regime can take the pressure off your low back and play a part in injury prevention. 

3. Poor Swing Mechanics

Poor swing mechanics can also place excessive stress on the lower back. If there are any inconsistencies with your swing, your body will begin to compensate, which in turn may cause your lower back to bear more pressure than designed. It is important to note that poor swing mechanics can actually be caused by lack of mobility in the areas mentioned above. 


Lower back pain after a round of golf is a common issue, but it is not inevitable. By addressing factors such as mobility/flexibility, warm-up routines, and swing mechanics, you can minimize the risk of injury and discomfort. Book your FREE strategy call HERE today, and start your path to pain-free golf.

Related Posts

Tips for Increasing Golf Fitness and Standing Tolerance

Tips for Increasing Golf Fitness and Standing Tolerance

Improving standing tolerance is essential for optimal golf fitness, enabling golfers to maintain comfort and focus during long rounds. Incorporating a variety of exercises, from stability drills to cardiovascular conditioning, can effectively enhance endurance and overall performance on the course.

The Benefits of Golf Physical Therapy

The Benefits of Golf Physical Therapy

Golf Physical Therapy benefits many golfers, regardless of their physical condition and skill level. Physical therapy is more than just a treatment for injuries – it can also add value to your golf game by increasing strength and speed, mental fitness, and improving your overall fitness level for years to come.

Should You Workout Before a Round of Golf?

Should You Workout Before a Round of Golf?

Exercising before a round of golf is beneficial for performance and injury prevention. It’s not about gaining strength but preparing the body. Read more for insights on how you can maximize your exercise routine to enhance your golf game.