The Lower Back Pain That's Killing Your Golf Game (And Your Life)

Let me paint a picture.

You wake up the morning after a round. Your lower back is screaming. You roll out of bed like you're 80 years old, hobbling to the bathroom. Getting your socks on is an ordeal. By noon you feel a little better, but that nagging ache is still there.

You tell yourself, "That's just golf. That's what happens when you're not 25 anymore."

No. That's not golf. That's your body telling you something is wrong.

And if you ignore it—if you just pop some ibuprofen and keep playing through it—you're setting yourself up for chronic pain that will eventually force you to stop playing altogether.

I'm not being dramatic. I'm being real.

80% of golfers will experience lower back pain at some point. For many, it becomes chronic. It limits their ability to play. It affects their daily life. It ruins what should be an enjoyable sport.

Here's the good news: It's fixable.

Not with surgery. Not with endless physical therapy. Not with weird stretches from YouTube.

With understanding what's actually causing it and addressing the root problem.

Why Golfers Get Lower Back Pain (It's Not What You Think)

Most people think lower back pain in golf comes from the swing itself—all that rotation and torque.

That's half true.

Yes, the golf swing places rotational stress on your spine. But that stress shouldn't cause pain if your body is prepared to handle it.

The real problem: Your body is compensating because other muscles aren't doing their job.

Your Hips Are Too Tight

When your hips can't rotate properly, your lower back picks up the slack. Your spine starts doing rotational work it was never designed to do.

Every time you swing, your lower back is twisting beyond its safe range of motion because your hips won't rotate enough. Over 100+ swings per round, that adds up to serious stress.

Test this right now:

Stand up. Try to rotate your hips left and right while keeping your upper body still. Can you get significant rotation? Or do your hips feel locked up?

If your hips are tight, your lower back is paying the price every time you swing.

Your Core Is Weak

Your core muscles—abs, obliques, deep stabilizers—are supposed to protect your spine during rotation. They're the support system that distributes force safely.

When your core is weak, all that rotational force goes straight to your spine. Your lower back becomes the primary stabilizer, which it's not designed to be.

Test this:

Get in a plank position. Can you hold it for 60 seconds without your lower back sagging or arching?

If not, your core isn't strong enough to protect your back during golf.

Your Glutes Aren't Activating

Your glutes are huge muscles designed to generate power and support your pelvis. They should be firing during your golf swing to create rotation and stability.

For most people (especially those with desk jobs), glutes are basically asleep. They don't activate when they should. So guess what takes over? Your lower back.

Test this:

Do a glute bridge (lie on your back, knees bent, lift your hips up). Can you feel it primarily in your glutes? Or do you feel it more in your hamstrings and lower back?

If it's mostly hamstrings and lower back, your glutes aren't firing properly.

You Have Terrible Posture (Sorry)

If you sit at a desk for 8+ hours a day, your hip flexors are tight, your chest is collapsed forward, and your spine is constantly flexed.

Then you show up to the golf course and try to get into a proper golf posture. Your body can't do it. You're hunched over, your spine is curved, and when you rotate, everything is out of alignment.

Poor posture creates poor mechanics. Poor mechanics create pain.

What's Actually Happening in Your Lower Back

Let's get specific about the pain you're feeling.

If it's lower back stiffness: This is usually muscular—your back muscles are overworked from compensating. They're tight, fatigued, and full of adhesions (knots).

If it's a sharp, stabbing pain: This could be a facet joint problem (the small joints between vertebrae) or a disc issue. Your spine is being compressed or rotated in ways it shouldn't be.

If it radiates down your leg: This is nerve involvement—possibly sciatica. A disc or tight muscle is putting pressure on a nerve root.

If it's chronic and achy: This is inflammation and long-term compensation patterns. Your body has been dealing with bad mechanics for so long that everything is inflamed and sensitized.

I'm not a doctor. If you have severe or persistent pain, go see one.

But for most golfers, the pain is mechanical—fixable through addressing mobility, strength, and movement patterns.

The 5-Minute Lower Back Reset

Before every round (and ideally every day), do this sequence. It addresses the root causes: tight hips, weak core, inactive glutes, poor posture.

1. Hip Openers (90 seconds)

Hip Circles: Stand on one leg (hold something for balance). Make big circles with your lifted knee—5 clockwise, 5 counter-clockwise. Switch legs.

This wakes up hip rotation and mobility.

90/90 Stretch: Sit on the ground with one leg in front bent 90 degrees, one behind bent 90 degrees. Lean forward over your front leg. Hold 20 seconds each side.

This opens up hip internal and external rotation.

2. Glute Activation (90 seconds)

Glute Bridges: Lie on your back, knees bent, feet flat. Squeeze your glutes and lift your hips up. Hold 2 seconds at the top. Lower. Do 15 reps.

Focus on FEELING your glutes work. If you don't feel them, adjust your foot position until you do.

Clamshells: Lie on your side, knees bent. Keep your feet together and open your top knee like a clamshell. Do 12 reps each side.

This activates your glute medius, critical for hip stability.

3. Core Engagement (90 seconds)

Dead Bugs: Lie on your back, arms up, knees at 90 degrees. Slowly lower opposite arm and leg toward the ground. Return. Alternate sides. Do 10 total (5 each side).

This trains core stability while moving your limbs—exactly what golf requires.

Cat-Cow: On hands and knees, arch your back (look up), then round your back (look down). Do 8-10 smooth cycles.

This mobilizes your spine and teaches you to control spinal position.

4. Posture Reset (60 seconds)

Wall Angels: Stand with your back against a wall, arms in a "goal post" position. Slowly raise and lower your arms along the wall, keeping everything in contact. Do 8 reps.

This opens up your chest and shoulders, improving your ability to get into proper golf posture.

Thoracic Rotations: On hands and knees, place one hand behind your head. Rotate that elbow toward the ground, then rotate it toward the ceiling. Do 8 each side.

This mobilizes your mid-back (thoracic spine), taking pressure off your lower back.

Total time: 5 minutes. Do this before every round. Do it every morning if your back hurts chronically.

The Long-Term Fix: Building a Back-Proof Golf Body

The 5-minute routine will help immediately. But if you want to actually fix the problem (not just manage it), you need to build strength and mobility over time.

3x Per Week: Focused Core and Hip Work

Monday/Wednesday/Friday (15-20 minutes each):

Core Circuit (8 minutes):

• Planks: 3 sets, 30-60 seconds

• Side planks: 3 sets, 20-40 seconds each side

• Bird dogs: 3 sets, 10 reps each side

• Russian twists: 3 sets, 20 total reps

Hip Mobility (5 minutes):

• Hip 90/90 stretch: 60 seconds each side

• Deep squat hold: 60 seconds

• Hip circles: 10 each direction, each leg

Glute Strengthening (5 minutes):

• Glute bridges: 3 sets of 15

• Single-leg glute bridges: 3 sets of 8 each leg

• Clamshells: 3 sets of 15 each side

Within 4-6 weeks, you'll notice:

• Your back hurts less (or not at all) after rounds

• Your swing feels freer and more powerful

• You're not waking up stiff and sore

• Your scores improve because you're not protecting a sore back

Daily: Posture Awareness

If you sit at a desk all day, set a timer for every 60 minutes:

Stand up. Do this 2-minute reset:

• 10 shoulder rolls backward

• 10 arm circles

• 5 cat-cow stretches (standing version against a wall)

• 30-second hip stretch each side

This prevents the tightness from building up in the first place.

What About Golf-Specific Changes?

Sometimes your swing mechanics are contributing to back pain. Here's what to look for:

Red Flag #1: Reverse Spine Angle

At impact, if your upper body is tilted AWAY from the target (spine angle leaning back), you're putting massive compression on your lower back.

Fix: Focus on maintaining your forward spine tilt through impact. Your chest should be slightly down and toward the ball, not upright.

Red Flag #2: Over-Rotating Your Upper Body

If you're trying to make a huge shoulder turn but your hips aren't rotating, your lower back is bridging that gap by twisting too much.

Fix: Match your shoulder turn to your hip turn. If your hips only rotate 45 degrees, your shoulders shouldn't try to rotate 90 degrees.

Red Flag #3: Early Extension

If you're standing up through impact (losing your posture), your lower back is hyper-extending. This compresses the facet joints and creates pain.

Fix: Maintain your hip hinge through impact. Your butt should stay back, not thrust forward.

If you're unsure about your swing mechanics, get a lesson. A good instructor can identify if your swing is causing your back pain.

When to See a Doctor (Seriously)

If you have any of these symptoms, stop playing and see a doctor:

• Sharp, shooting pain down your leg

• Numbness or tingling in your legs or feet

• Loss of bladder or bowel control (this is a medical emergency)

• Pain that doesn't improve with rest

• Pain that's getting progressively worse

• Pain that wakes you up at night

Lower back pain from golf is usually fixable. But if it's something more serious (disc herniation, nerve damage, etc.), you need professional medical help.

Don't be tough. Don't push through it. Get it checked.

The Mental Side of Chronic Pain

Here's something nobody talks about:

Chronic pain changes how you swing.

When your back hurts, your brain subconsciously protects it. You don't make a full turn. You decelerate through impact. Your tempo changes.

You're not doing this on purpose. Your nervous system is literally preventing you from making movements that might cause pain.

This creates a vicious cycle:

• Back hurts → Swing changes to protect back → Swing mechanics get worse → More stress on back → Back hurts more

Breaking the cycle requires:

1. Fixing the physical problems (mobility, strength, mechanics)

2. Retraining your brain that it's safe to swing freely

3. Gradually building confidence in your body

This takes time. Be patient with yourself.

The Lifestyle Changes That Matter

Beyond golf-specific work, some general life changes can dramatically improve your back:

Lose Weight (If Needed): Every extra pound you carry adds stress to your spine. Even 10-15 pounds makes a difference.

Walk More: Walking improves hip mobility, engages your glutes, and keeps your back loose. Even 20 minutes a day helps.

Fix Your Sleep Setup: If your mattress is shot or your pillows are wrong, you're waking up with a tight back before you even start the day. Invest in proper support.

Manage Stress: Chronic stress creates chronic muscle tension. Tight muscles = back pain. Find ways to manage stress (exercise, meditation, therapy, whatever works).

Stay Hydrated: Your spinal discs need water to maintain their height and cushioning. Dehydration can contribute to disc problems and pain.

Frequently Asked Questions

Should I stop playing golf if my back hurts?

Not necessarily. But you should address the problem immediately. Keep playing if the pain is manageable and not getting worse, but do the mobility and strength work consistently.

Will a back brace or compression belt help?

Short-term, maybe. It can provide support and remind you to engage your core. Long-term, it can make your core weaker by doing the work for it. Use sparingly.

What about massage or chiropractic?

These can provide temporary relief by releasing tight muscles or adjusting misalignments. But they don't fix the root problem (weak core, tight hips, poor mechanics). Use them as part of a bigger plan, not as the whole plan.

How long until I notice improvement?

If you do the 5-minute routine consistently, most people notice less pain within 1-2 weeks. Significant improvement usually takes 4-6 weeks of focused work.

Can I play through soreness?

Soreness (mild discomfort, stiffness) is okay. Pain (sharp, stabbing, limiting) is not. Listen to your body. Don't push through actual pain.

The Reality Check

Here's what I need you to understand:

Your lower back pain is not a normal part of golf.

It's not something you just have to live with. It's not inevitable as you age.

It's a sign that something is wrong—usually tight hips, weak core, inactive glutes, or poor mechanics.

And it's fixable.

Not with a magic pill. Not overnight. But with consistent effort to address the root causes.

Five minutes a day before you play. Three focused sessions per week. Some lifestyle adjustments.

Within a month or two, you can dramatically reduce or eliminate your back pain. You can play golf without dreading how you'll feel the next morning.

You just have to commit to doing the work.

Your lower back is begging you to address this. Listen to it before a minor problem becomes a chronic one that ends your golf career.

Ready to prepare your body properly so you can play pain-free golf? The 5 Minutes to Tee Time program includes specific movements that activate your core, mobilize your hips, and prepare your body to handle the demands of golf—protecting your back with every swing.

[Get Instant Access to 5 Minutes to Tee Time →]

5 Minutes to Tee Time: The daily routine that keeps your back healthy, your swing powerful, and your golf game pain-free. Because golf should feel good, not hurt.