Golf and back pain: causes, exercises, and tips for relief

Golf can be a great way to stay active, unwind, and enjoy the outdoors. While some golfers experience discomfort — especially in their lower back — this doesn’t have to be a barrier to playing. Golf involves a lot of movement, including rotation, coordination, and strength, and sometimes you may feel sore or tight after repeated swings. 

“Back pain can happen when you're moving in ways different from your usual patterns,” says Will Davis, PT, DPT, a physical therapist at Hinge Health. “Many people who play golf don't use rotation and other golf movements as much in everyday life, so they may need time and support to adjust." Adding some targeted back exercises to your routine can help you continue to play golf comfortably and confidently.

Read on to learn more about factors that may contribute to back discomfort while golfing and how to support your body with practical, movement-based strategies — including exercises recommended by Hinge Health physical therapists.

Why does my back hurt after golf?

Back pain after golfing is common, but it’s not necessarily a sign that something is wrong. Golf requires repeated twisting, bending, and swinging, which can challenge your spine and surrounding muscles in ways that can lead to some temporary soreness. Here’s more on why golfing can contribute to back pain. 

• Limited back mobility. A golf swing requires significant rotation, especially through your mid-back. If this area is stiff, your lower back may compensate, which can lead to strain. “If you spend a lot of time in the same position, such as at a desk, your muscles may adapt to that and lose some ability to control movement through a full range of motion,” explains Alexandra Jones, PT, DPT, a physical therapist at Hinge Health. “Then, when you ask your body to rotate forcefully during a golf swing, your muscles may not be able to effectively control that movement. This can result in discomfort as your body tries to protect itself."

• Tight hips. “Hip mobility can play a big role in back pain,” says Dr. Jones. They help generate power and absorb force when you hit a golf ball. “If your hips aren’t moving well, your lower back may try to pick up the slack, which can lead to discomfort.” 

• Lack of core engagement. Your core — which includes your abdominals, back muscles, pelvic floor, and diaphragm — helps stabilize your spine when you swing a golf club. “If these muscles aren’t engaged properly, the force of the golf swing may put some strain on your spinal joints,” says Dr. Davis. “It’s not always about strength, but rather making sure your muscles activate, or turn on, at the right time."

• Repetitive motions. The repeated twisting and bending involved in golf can lead to muscle fatigue, especially if you play multiple rounds or hit a lot of balls at the driving range.

• Swing mechanics. The way you generate and transfer power through your swing can influence how different areas of your body absorb force. If your lower back is doing more work than your legs and core, it may contribute to discomfort.

• Carrying or pulling your golf bag. Walking the course with a heavy, unevenly loaded golf bag can put extra strain on your back and shoulders, especially over 18 holes. The way you carry or pull your bag may also contribute to muscle fatigue and general discomfort.

Other golf-related pain

Golf is a full-body sport. While your back is the most common area to feel aches and pains, other muscles and joints can feel the effects of your drives, swings, chips, and putts.

• Wrists and forearms. The repeated gripping and twisting motion of swinging a club can lead to soreness or fatigue in your hands, wrists, and forearms. "I see this a lot in people who are gripping their club really tightly or overusing their hands to generate power,” says Dr. Davis. 

• Elbows. “This one is so common there’s a name for it: golfer’s elbow,” says Dr. Jones. Elbow pain may develop from repetitive gripping and swinging, particularly if your forearm muscles are doing more activity than they’re ready for. 

• Shoulders. Your shoulders play a major role in your backswing and follow-through. If they feel tight or sore, it may be due to muscle fatigue or limited mobility.

• Neck. Turning your head to track the ball and maintaining a stiff position throughout your swing can contribute to neck stiffness, especially if you have limited mobility to begin with. 

• Hips. Your hips generate most of the power in your golf swing. If they’re tight or not rotating fully, you may notice discomfort in your hip flexors, glutes, or even the outside of your hips after playing.

• Knees. Walking the course, shifting weight through your swing, and stabilizing yourself when hitting a ball on uneven ground can all contribute to knee soreness, particularly if you’ve had past knee injuries, surgeries, or are prone to knee pain. “I see this pop up most in people who have a history of meniscus injuries or conditions like osteoarthritis,” notes Dr. Jones.

• Feet and ankles. Golf requires constant weight shifts and balance adjustments. Soreness in your feet or ankles after a round may come from prolonged standing, walking, or the twisting motions of your swing.

How your swing affects back pain 

Golf pros have plenty of tips and techniques to help you refine your swing and improve your game. But when it comes to how your body moves, there’s no single “perfect” way to swing a club. Every golfer has a unique combination of mobility, strength, and coordination, which means different movements work for different people. But if you experience discomfort while playing, certain movement restrictions or muscle imbalances may be contributing. Consider these factors:

• Balance and stance. Your stance helps set the foundation for a strong, controlled swing. If your weight distribution feels off or your footing is unsteady, your lower back may work harder to generate power. This can lead to strain over time. 

• Posture and rotation. A relaxed, upright posture allows your body to rotate naturally through your swing. Stiffness in your back, shoulders, or neck can limit rotation and cause you to twist more through your lower back, which may lead to pain.

• Muscle tightness. Tight hips, shoulders, or mid-back muscles can cause your lower back to take on extra motion during your swing. This overcompensation can lead to discomfort, especially after multiple rounds.

Exercise to ease golf-related back pain

Golf requires smooth, controlled movement from your entire body, but pain or stiffness in certain areas can make swinging a club feel uncomfortable. Movement is one of the best ways to manage and prevent golf-related back pain. It helps improve flexibility, build strength, and reduce strain on overworked muscles and joints. The following exercises recommended by Hinge Health physical therapists target your lower back, as well as your shoulders and arms. 

Doing these strength and mobility exercises for your lower back, hips, and core helps with stability and rotation when you play golf. And targeting areas such as your shoulders, upper back, and arms helps with grip, posture, and swing mechanics. By keeping these areas strong and mobile, you can move more comfortably and confidently on the course.

The above exercises focus on building strength and mobility in your back, hips, and core. Your core helps support and control movement during your swing, while your hips allow for smooth rotation. When these areas are weak or stiff, your lower back may have to work harder, which can lead to discomfort.

Your upper body — including your shoulders, upper back, elbows, forearms, and wrists — plays an important role in a smooth and comfortable golf swing. If these areas feel stiff or weak, it can make gripping and swinging your club more difficult, leading to discomfort or strain. These exercises focus on mobility and strength to help relieve tension, improve flexibility, and build stability in your upper body. By keeping these muscles and joints moving well, you can swing more freely and reduce stress on your arms, shoulders, and back.

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

Tips for preventing back pain from golf

If your back hurts during or after golf, here are some approaches to help.

• Consider working with a physical therapist (PT). A PT can help you identify movement patterns that may be contributing to your pain and provide personalized exercises to improve strength, mobility, and control. They can guide you through specific strategies to make your swing more efficient, reduce strain, and keep you playing comfortably. You can see a physical therapist in person or use a program like Hinge Health, where you may access a PT via telehealth/video visit. 

• Work on mobility in your mid-back and hips. Your mid-back and hips play a key role in generating power and absorbing force. If they’re stiff, your lower back may compensate, leading to discomfort. Gentle rotational exercises and stretches can help keep these areas moving freely.

• Keep your core and lower body strong. A stable core supports your spine, while strong glutes and legs help distribute force more effectively during your swing. "The stronger and more responsive your core muscles are, the better they can handle the forces of a golf swing,” says Dr. Davis. “This helps your body absorb and control movement, reducing strain on your joints and lowering your risk of back pain."

• Avoid overswinging. Trying to force extra power by swinging harder than your body is ready for can put unnecessary stress on your spine. A controlled, fluid swing that works with your body's natural range of motion is more effective. 

• Cut back when needed. If you feel especially fatigued or sore, consider adjusting how much you play. "Maybe play nine holes instead of 18, go to the driving range instead of playing a round, or limit how many times you swing your club at the range to reduce repetitive stress," suggests Dr. Davis.

• Warm up before you tee off. Taking a few minutes to prepare your body for golf can help prevent stiffness and tension. "As a golfer, I know that the typical golfer's warm-up is swinging their arms a few times, maybe twisting a little, and then teeing off," says Dr. Davis. But incorporating dynamic stretches for your spine, hips, and shoulders — like the ones mentioned above — along with a few slow, controlled practice swings, can be a great way to warm up. These movements improve mobility and help reduce your risk of post-round soreness. "Just five minutes can save you a lot of discomfort later."

• Watch how you carry your bag. Walking instead of using a golf cart is a great way to stay active, but carrying a heavy bag on one side of your body for too long can put extra stress on your back. If your back feels sore, try using a push cart if possible. If you carry your bag, use a dual-strap backpack or switch shoulders between each hole. 

• Mix it up between rounds. Staying active between rounds of golf is key to overall health. Balancing repetitive motions with different types of movement can help your body adapt and recover. Mixing in activities like walking, swimming, or strength training can keep you moving while giving certain muscles and joints a break from the demands of your golf swing.

• Use ice and heat. Both ice and heat can be helpful depending on your discomfort. Ice is generally best for recent flare-ups, swelling, or sharp pain, as it helps calm inflammation and numb sore areas. Heat works well for general muscle soreness or stiffness, as it promotes blood flow and relaxation. Alternating between the two — using ice immediately after playing and heat later to ease tight muscles — can also be effective.

PT tip: Ease into play 

If you're returning to golf after a break or dealing with pain, take a gradual approach. Start by finding your movement sweet spot — the level of activity that feels good without causing excessive discomfort. Rather than pushing through 18 holes, play nine holes or start with a few sessions on the driving range. “Pay attention to how your body responds and take note of when discomfort starts and adjust accordingly,” says Dr. Jones. “That can help you build back up while keeping you in the game.” If you're unsure how to ease back in, a physical therapist can help create a plan that keeps you moving comfortably.

How Hinge Health can help you

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References  

1. Deckard, L. (2021). A Targeted Approach to Evaluating the Golfing Athlete with Low Back Pain: A Resident’s Case Report. International Journal of Sports Physical Therapy, 16(3). doi:10.26603/001c.23470

2. Edwards, N., Dickin, C., & Wang, H. (2020). Low back pain and golf: A review of biomechanical risk factors. Sports Medicine and Health Science, 2(1), 10–18. doi:10.1016/j.smhs.2020.03.002

3. M. Lindsay, D., & A. Vandervoort, A. (2014). Golf-Related Low Back Pain: A Review of Causative Factors and Prevention Strategies. Asian Journal of Sports Medicine, 5(4). doi:10.5812/asjsm.24289

4. Moon, H.-W., & Kim, J.-S. (2023). Golf-related sports injuries of the musculoskeletal system. Journal of Exercise Rehabilitation, 19(2), 134–138. doi:10.12965/jer.2346128.064

5. Williamson, T., Kay, R., Robinson, P., Murray, A., & Clement, N. (2024). 548 BO40 – The epidemiology of musculoskeletal injury in professional and amateur golfers: a systematic review and meta-analysis. British Journal of Sports Medicine, 58(2). doi:10.1136/bjsports-2024-ioc.115