The Hidden Culprit Behind Your Golf Back Pain (And 5 Ways to Fix It)
Jun 16, 2025If you’re one of the 80% of golfers who experience back pain, you’re probably blaming your swing technique. But what if I told you the real problem starts before you even pick up your club?
Back pain is the most common complaint I hear from recreational golfers, and it’s rarely just about the swing. More often, it’s about the way you move (or don’t move) throughout your day. Hours spent sitting at a desk, driving, or even lounging in front of the telly can leave your spine stiff and your muscles switched off. When you step onto the course, your body isn’t ready for the rotation and power golf demands.
Here’s why your back hurts—and what you can do about it:
- Poor daily posture: Slouching or sitting for long periods shortens your hip flexors and weakens your core.
- Lack of thoracic mobility: If the middle of your back is stiff, your lower back overcompensates during your swing.
- Skipping a proper warm-up: Cold muscles are more prone to strain and injury.
- Ignoring early warning signs: Mild stiffness can quickly escalate if left unaddressed.
- Trying to ‘play through’ pain: This only deepens the problem and increases injury risk.
5 Ways to Fix It:
- Daily thoracic spine rotations: Gentle seated or standing twists to wake up your mid-back.
- Hip flexor stretches: Open up the front of your hips to take pressure off your lower back.
- Foam rolling: Target your upper back and glutes for 2–3 minutes before play.
- Core activation exercises: Planks or dead bugs to switch on your stabilisers.
- Dynamic warm-up: Spend 5–10 minutes before every round moving through golf-specific stretches.
If you’re still feeling sore after a round, or if pain lingers for days, it’s time for a professional assessment. Don’t wait for a small issue to become a game-ender.
Want a simple way to get started? Download my free “Top 7 Warm-Up Exercises for Golfers” and see how much better your back feels after your next round.
If you’re ready to become a mobile, flexible and strong golfer, check out my 12 Week Online Exercise Program for Golfers for a guided, proven approach.
