The Golf Swing and Lower Back Pain: What’s the Connection?

For many golfers, lower back pain is par for the course—but it shouldn’t be. Whether you're an amateur hitting the driving range or a seasoned player striving for a perfect swing, back pain can seriously impact your performance and enjoyment of the game. At Kinetik Performance and Rehab, we see golfers every week struggling with back issues, often due to improper mechanics, mobility restrictions, or muscle imbalances.

In this blog, we’ll break down why golfers are prone to lower back pain, the biomechanics behind it, and the best ways to prevent and treat it.

Why Do Golfers Experience Lower Back Pain?

The golf swing is a complex, high-speed movement that places significant stress on the spine. The combination of rotation, flexion, and extension—repeated over 18 holes or during a long practice session—can lead to strain and injury. Some key reasons why lower back pain is so common in golfers include:

Poor Hip and Thoracic Mobility: Limited movement in the hips and mid-back (thoracic spine) forces the lower back to compensate, leading to overuse and irritation.
Weak Core Stability: If your core muscles aren’t strong enough to support your swing, your lower back absorbs excessive force, increasing injury risk.
Swing Mechanics & Over-Rotation: An aggressive or unbalanced swing places excessive torque on the lumbar spine, leading to strain.
Repetitive Stress & Overuse: Even with a great swing, the repetitive motion of golf can cause microtrauma to the spine over time.

How to Prevent and Manage Golf-Related Back Pain

The good news? Proper training, mobility work, and strengthening exercises can help prevent and manage lower back pain, keeping you in the game longer.

1. Improve Hip and Thoracic Mobility

Since the golf swing relies on rotation, mobility in the right areas is crucial. Try these:

✅ Hip Rotations: Exercises like 90/90 hip mobility drills enhance rotation and reduce strain on the lower back.

✅ Thoracic Spine Openers: Foam rolling and thread-the-needle stretches help loosen up the mid-back.

2. Strengthen Core Stability

A strong core provides better spinal support and helps generate power efficiently. Key exercises include:

✅ Pallof Press: Builds anti-rotational core strength to stabilize the spine.

✅ Dead Bug Exercise: Engages deep core muscles to improve control during movement.

✅ Planks & Side Planks: Essential for building endurance and spinal stability.

3. Fix Your Swing Mechanics

Proper swing mechanics reduce unnecessary strain. Work with a golf pro or a physical therapist at Kinetik Performance and Rehab to analyze your form and make adjustments. Some quick tips:

✔️ Keep your posture neutral—not hunched or overextended.

✔️ Avoid excessive spinal rotation—your hips and thoracic spine should rotate, not just your lower back.

✔️ Engage your core before each swing to maintain stability.

4. Recovery and Maintenance

Don’t ignore post-round recovery. Try:

✅ Foam Rolling & Stretching – Loosen tight muscles before and after playing.

✅ Active Rest Days – Give your spine a break with swimming or cycling.

✅ Professional PT Care – Manual therapy, dry needling, or corrective exercises can target pain and prevent it from recurring.

Stay in the Game Pain-Free

Lower back pain doesn’t have to ruin your love for golf. By improving mobility, strengthening your core, and refining your swing mechanics, you can enjoy more rounds with less discomfort. If back pain is keeping you off the course, visit Kinetik Performance and Rehab—our sports-focused physical therapists specialize in getting athletes back to peak performance.