If you’ve ever finished a round of golf with a sore lower back, you’re certainly not alone.
Back pain is one of the most common musculoskeletal problems experienced by golfers, from weekend players to professionals. The golf swing involves repeated trunk rotation, while walking several kilometres around a course adds to the physical demands of the day.
But does this mean golf is bad for your back?
Not at all.
Golf can be a fantastic form of physical activity. Back pain is more often related to how much load your body is exposed to, how prepared you are for that load, and how your body responds to the demands of the game.
Why Does Your Back Hurt After Golf?
Golf-related back pain is usually influenced by several factors rather than one specific movement.
These can include:
- A previous history of back pain
- Suddenly playing more golf than usual
- Spending long periods without exercising
- Reduced strength or endurance
- Limited hip or upper-back mobility
- Fatigue during a long round
- Repeated practice sessions at the driving range
- Other work, exercise or lifestyle demands
Previous episodes of back pain appear to be an important predictor of future episodes. Research also suggests that factors such as age and body mass may be associated with golf-related back pain.
This is why two golfers can play the same number of holes and have completely different experiences.
Strength Matters for Golf !!!
Golf isn’t just a flexibility sport.
Your legs, hips, trunk and upper body all contribute to generating and controlling force during the swing. Good strength and endurance can help your body tolerate repeated swings and maintain control as you become fatigued.
A golf-focused exercise program might include:
- Squats or sit-to-stand exercises
- Hip strengthening
- Rotational exercises
- Trunk strengthening
- Balance and single-leg exercises
- General cardiovascular fitness
The right exercises depend on your strength, mobility, symptoms and golfing goals.
The goal isn’t necessarily to stop playing golf. It’s to find a level of activity your back can tolerate and gradually build from there.
How Physiotherapy Can Help Golfers
At Back to Health Physiotherapy, we look at more than just where your back hurts.
A physiotherapy assessment can help identify factors contributing to your symptoms, including:
- Hip and upper-back mobility
- Trunk and hip strength
- Balance and coordination
- Movement control
- Training and golfing workload
- Previous injuries
- Your current exercise routine
From there, we can develop a program around your goals.
For example, if you want to comfortably play 18 holes every Saturday, your rehabilitation should prepare you for that specific demand—not simply make your back feel better while you’re resting.
Treatment may include:
- Individualised strengthening and mobility exercises
- Hands-on treatment where appropriate
- Advice about managing your golf workload
- Gradual return-to-golf planning
- Exercise programs designed around your goals
The aim is to build a back capable of handling the demands of golf—not to make you afraid of bending, rotating or swinging.
How Can You Reduce Your Risk of Golf-Related Back Pain?
You don’t necessarily need to give up golf. Instead, focus on gradually building your capacity.
Build Up Your Golf Gradually
If you’ve had a long break, don’t go straight from no golf to 18 holes plus several buckets of balls at the driving range.
Increase your workload progressively and give your body time to adapt.
Keep Strength Training in Your Routine
Strengthening your legs, hips and trunk can help prepare your body for the physical demands of golf.
Warm Up Before You Play
A few minutes of walking and dynamic movements can help prepare your body before you start swinging.
Don’t Ignore Recurring Pain
If your back hurts every time you play golf, repeatedly taking time off may not address the underlying problem. Understanding why it keeps happening can be more useful.
Give Yourself Enough Recovery
Your body needs time to adapt to training and golf. If you’re playing several rounds a week, make sure your workload and recovery are balanced.
When Should You See a Physiotherapist?
Consider getting your back assessed if:
- Your pain keeps returning after golf
- You regularly struggle to finish a round
- Back pain is affecting your golf swing
- You’re avoiding golf because you’re worried about your back
- Your symptoms are getting worse
- Pain is affecting everyday activities or sleep
- You’re unsure how much golf or exercise is appropriate
A physiotherapist can help determine what’s contributing to your symptoms and develop a plan to get you back on the course.
Frequently Asked Questions
Is Golf Bad for Your Back?
No. Golf can be an enjoyable and physically active sport. However, repeated rotation and the overall workload of playing and practising can aggravate back pain in some people.
Does a Bad Golf Swing Cause Back Pain?
Not necessarily. Current research does not provide strong enough evidence to say that one particular “bad” swing causes lower back pain. Back pain can involve physical capacity, workload, previous pain and individual movement patterns.
Should I Stop Playing Golf If My Back Hurts?
Not always. You may be able to continue playing with modifications to your workload, number of holes or swing intensity. A physiotherapist can help determine an appropriate level of activity.
Are Golfers More Likely to Get Back Pain?
Lower back pain is one of the most common musculoskeletal problems reported by golfers. A 2024 systematic review and meta-analysis found that more than half of golfers may experience a musculoskeletal injury during their lifetime, with the lower back among the more commonly affected areas.
Can Strengthening Help With Golf-Related Back Pain?
Strength and conditioning can improve your ability to tolerate the physical demands of golf. A personalised program can target the hips, legs and trunk while improving general fitness and endurance.
Keep Enjoying Your Golf
Back pain doesn’t necessarily mean you need to give up golf.
Whether you’re a weekend golfer, regular club player or getting back into the game after an injury, the goal should be to build your body so it can comfortably handle the demands of your sport.
At Back to Health Physiotherapy, we can assess your back, identify factors contributing to your symptoms and develop a personalised plan to help you get back on the course with confidence.
Your golf swing doesn’t have to be perfect. Your body just needs to be prepared for the demands you’re asking it to handle.