IF YOU GOT BACK PAIN, DO THESE 6 THINGS!

Back pain is the most common injury site in golf and something that many golfers deal with at some point. The repetitive nature of swinging a club, the rotational forces on the spine, and long hours spent practicing can all take a toll. If I had back pain, I wouldn’t let it keep me off the course for long. Instead, I would take a strategic approach to recovery and strengthening. Here are six things I would do to get back in the game:

1. Rest Until Pain is Moderate

The first step in dealing with back pain is knowing when to take a break. If I were experiencing severe discomfort, I’d rest until the pain was manageable. This doesn’t mean lying in bed for days—gentle movement like walking or light stretching can help keep blood flowing. However, I’d avoid swinging a club or engaging in any activity that aggravates the pain until it lessens.

2. Foam Roll or Get a Massage on the Painful Area

Golf places a lot of stress on the lower back, and muscle tightness often contributes to pain. I’d use a foam roller to target tight muscles in my back, glutes, and hamstrings. If possible, I’d also get a professional massage to release tension and improve circulation in the affected area. A combination of self-myofascial release and hands-on therapy can speed up recovery.

3. Keep the Joints Above and Below Mobile (Hips & Spine)

A lot of back pain comes from stiffness in surrounding areas. If my hips and thoracic spine (upper back) weren’t mobile, my lower back would be forced to compensate. I’d incorporate mobility drills to keep these areas loose and functional. Hip stretches, spinal rotations, and dynamic movements would help ensure that my body moves efficiently without overloading my lower back. (Take a look at my top hip and spine mobility drills below).

4. Strengthen My Core (Core Bracing, Planks, Trunk Stability)

A strong core is essential for a powerful and pain-free golf swing. If my back was hurting, I’d focus on core exercises like planks, dead bugs, and core bracing drills. These movements would build stability, helping my lower back handle the demands of my swing. I’d avoid excessive sit-ups or crunches, as these can sometimes put extra strain on the spine.

Core bracing - A great core exercises for golfers with back pain

5. Strengthen My Back (Squatting, RDLs, Bent-Over Rows)

While it might seem counterintuitive to lift weights when experiencing back pain, strengthening the right muscles can be a game-changer. I’d prioritize exercises that build a strong posterior chain—movements like squats, Romanian deadlifts (RDLs), and bent-over rows. These exercises help develop strength in the lower back, glutes, and hamstrings, all of which support the spine during a golf swing.

6. Monitor How Much Training and Practice I’m Doing

Overuse is a major cause of back pain in golfers. If I were dealing with discomfort, I’d take a close look at my training volume. Am I spending too many hours at the driving range? Am I neglecting recovery days? I’d track my practice and workout schedule to ensure I’m balancing workload and rest. A smarter approach to training would help me stay consistent without breaking down my body.

Final Thoughts

Back pain can be frustrating, especially when it keeps you from playing golf. But with the right approach, it doesn’t have to be a long-term issue. By resting appropriately, addressing mobility restrictions, strengthening key muscle groups, and being mindful of my training load, I’d give myself the best chance to recover and return to the course stronger than before.

If you’re struggling with back pain, consider trying these steps—and always consult a professional if the pain persists.

After all, golf is a game meant to be enjoyed, and a healthy back is key to playing your best!