Lower Back Pain and Golf – What’s Really Causing It and How to Fix It
Why Is Lower Back Pain So Common in Golf?
The golf swing is a powerful, repetitive movement that involves rotation, extension and side bending of the spine. When these movements are repeated hundreds of times, even small issues can build up and lead to pain. Some of the most common contributing factors include:
Overuse and lack of recovery
Poor swing mechanics
Limited mobility
Weak core and glute muscles
Poor posture
Symptoms to look out for
Lower back pain in golfers can vary from person to person. Common symptoms include:
Aches or stiffness
Sharp pain during swings
Reduced rotation when swinging
Pain after playing
Ignoring early symptoms can allow a minor issue to develop slowly over time into a more serious problem.
How Physiotherapy Can Help
Assessment and diagnosis
When you come in, we start by having a look at how you move overall. Not just your back. We check posture, how your spine moves and what’s happening at the hips. Very often the pain you feel isn’t where the problem started, so this helps us piece things together.
Hands on treatment
Treatment can include hands on work like massage, joint mobilisation or dry needling. Some people need more of this, some less. The aim is to settle pain, ease tight muscles and help things move a bit better again. There’s no set rule, it depends on what’s going on.
Mobility and flexibility
If your hips or spine are stiff, the lower back usually ends up doing too much work. This can cause pain over time. We work on this with fairly simple stretches and mobility exercises. Nothing fancy, just things that actually help and that you can keep up with.
Strength and stability
Weak core or glute muscles are a big issue we see. When they’re not doing their job, the back takes the load. Strength work is introduced gradually and adjusted as you go. It’s about support, not pushing through pain.
Golf related rehab
As things start to improve, exercises become more golf focused. They’re designed around the movements you need for your swing. This helps you get back playing without feeling unsure or worried about the pain coming back.
Tips to Reduce Lower Back Pain on the Course
Stretch - Before playing - e.g torso swists, hip flexor stretch, shoulder and back stretch etc..
Work on your hip and upper back mobility
Use proper equipment - reccomend to use clubs that are fitted your body and swing
Takes breaks when you can and pace yourself
Avoid playing through pain
Important to rest and recover
Stay hydrated - important for muscle health and reduces cramps and strains
Use a pushcart instead of carrying your golf bag, or consider a golf cart.
Golf should be enjoyable, not painful. If lower back pain is limiting your game or affecting your day-to-day life, early physiotherapy intervention can make a significant difference.
Book Your Golf Physio Appointment
At Ballsbridge Physiotherapy Clinic in Dublin 4, we’ve been helping active individuals stay injury-free since 1984. Whether you're new to golf or a lifelong player, our goal is to help you move better, play longer, and enjoy the game without pain.
Book online or call us today to schedule your golf physiotherapy session.
Clinic Director, Aileen Maguire, is a keen golfer herself, so she understands first hand the challenges and injuries golfers can face. Helping golfers stay at their best on the course.
Golf Performance & Injury Clinic
Golf places real demands on your body, from repetitive swings to hours on your feet. Whether you're new to golf or a lifelong player, we can help you.