Why Your Lower Back Hurts After Golf (And 3 Ways to Fix It)

Back pain is the number one cause of golfers giving up the game.

It’s a game that requires a ton of spine and hip mobility, under high speeds and forces – and your lower back pain for the last 3 years stands no chance.

Here’s the good news. Even if you’ve had pain for years, it can get better and allow you to enjoy the game of golf to its fullest.

Here are 3 reasons why you have low back pain after your rounds… and what you should do about it.

Improve your Spine Mobility

Everyone talks about rotation when it comes to golf. It is a rotational sport, but most people who suffer lower back pain have a hard time flexing and extending their spine.

This can be due to limited mobility, pain, or both.

And here is the kicker. Rotation requires you to be able to extend and flex your spine. So if you are limited here, your body will have to compensate to help you rotate better.

Try this: Toe Touch Pulses

Forward bend as far as you can without pain, slowly come partially back up, and repeat for 10 reps.

Your Hips Should Turn Too

Your hips need both hip internal and external rotation for golf and to be healthy.

Without it, many people sway or lose their posture in their swing, not just suffer from lower back pain.

Try this: 90/90 Hip Capsular CARs

Sit on the floor in the 90/90 position. Lift the trail leg as high as you can and slowly rotate the hip into full internal and external rotations. You can use your hands for support.

Disassociate, Disassociate, Disassociate

If you want a smooth golf swing, that generates speed so you can hit the ball far, without it hurting your back, your ability to disassociate your upper and lower body in the swing is important.

Not only does this create the proper sequencing you need in your swing, but it creates what is called the X-Factor stretch which allows you to generate more speed and power.

On top of that, this is how your body should move in the swing taking load and pressure of your lower back effectively helping you move, feel, and swing better.

Try this: Loaded Upper Body Disassociation Drill

Set up like you were to hit your 7 iron with a stick or dowel up against the front of your hips.

Turn and reach the weight without you feeling any movement around the stick.

Want a Plan Built for Your Back and Your Swing?

Your lower back doesn’t hurt because golf is bad for you. It hurts because it’s been doing work that other parts of your body should be sharing.

When your spine can bend and extend, your hips can turn both ways, and your upper body can move separately from your lower body, the load gets spread out. Your lower back finally gets a break. You stop compensating, your swing gets smoother, and you can play without wondering how your back will feel on the drive home.

The three drills above are a great place to start. But every golfer is different. Your stiffness, your pain history, and your swing all play a role.

At Movement X, we check how your spine and hips move, find what’s holding you back, and build a plan to get you back to enjoying golf.