How to Avoid Golf Back Pain and Injuries

Updated August 2021

Is Golf Bad for Your Back?

The golf season is well underway. With the average season lasting from April to October, golfers and seasoned athletes alike are making the trip to their favorite courses to enjoy this summer sport. Many new players, however, are finding themselves asking if they could injure their backs while playing.

The short answer is that golf doesn’t need to be bad for your back, but it can be if you do not observe the correct form and listen to your body. According to the Norwegian School of Sport Sciences, lower back injuries account for up to 34% of all golf-related injuries, making it the most common golf injury. 

Help prevent golf injuries with these tips:

How to Prevent Injuries While Golfing

Warm-Up

A day out on the golf course with a few friends might not seem like a lot of physical activity to many athletes of other sports, but swinging a golf club moves different parts of the body than you may not be accustomed to.

Stretch Your Torso and Hamstrings

A good stretch is never a bad idea, especially in a sport that requires a lot of rotational movement in the swing. Warming up your torso is the first step in preventing a lower back injury. 

Check Your Swing Techniques

Do a few practice swings and exercises to make sure that you feel completely comfortable with your form. With less force behind your swing, it’ll be easier to make adjustments.

Warm-Up on Both Sides

This may sound strange, but practicing your warm-up using your dominant and non-dominant hands can help you to avoid common injuries like rotational stresses. 

More often than not, taking 5-10 minutes for a stretch and warm-up can prevent a sore back after a game of golf. 

During the Game

Play Moderately

Younger golfers often hit harder, and for this reason, are more likely to injure themselves. If you’re new to the sport, start small and work your way up. If it’s been a while since you’ve gone golfing, this advice still stands.

Take Breaks

Since a large portion of the golf season takes place in the summer, it is important to hydrate yourself with enough water to get through a few hours in the sun. Taking it easy decreases your risk of injury.

Consider Taking Lessons

If it’s been a while since you’ve played, consider having a professional check your form. It could improve your game, your posture, and lower the likelihood of injury. 

Listen to Your Body

Your golf swing stresses an area called the L5-S1 disc space in your spine. The joints in this segment allow for considerably more rotation than the other joints in the lower back. A complex network of muscles and tendons connect the engaged portions of your body during a game of golf, and one partial strain or tear can cause disc injuries and a lot of pain.

Be Careful with Your Golf Bag

Many players don’t think about this, but another way to throw out your back is to pick up your heavy golf bag incorrectly. Engage your core, bend your knees, and then pick up your heavy bag of clubs with a posture that’s good for your body.

Golf Back Pain Management at Home

If pain isn’t improving after a day or so, it might be time to schedule an appointment with your CORE doctor. 

General Lower Back Pain

This pain is localized but improved with sufficient rest. Muscle strains caused by repetitive motions, forceful swings, or sudden shifts during a downswing can be treated by stretching or over-the-counter pain relief medicines. 

Disc Herniation

Most frequently occurring in patients in their 20’s to 50’s, disc herniation is painful. The bones that form the spine—also known as vertebrae—are cushioned by discs that act as shock absorbers. You could feel a number of surprising sensations from a herniated disc. 

What should I do? 

• Rest to promote healing for a day or two
• Apply heat and/or ice
• Take pain medication like Ibuprofen or Tylenol to help decrease inflammation
• Call your doctor if there’s no improvement or the pain worsens

Whether you’re a new player, a hobbyist, or a golf expert, proper form is imperative to golf injury prevention. With a good warm-up and some common sense, many of these injuries can be avoided. Prevent back pain so you can continue to enjoy your favorite sport.