Lower back pain is one of the most common complaints among amateur golfers—especially men over 30. Whether you’re walking 18 holes or swinging hard through a weekend scramble, the torque and repetition involved in the golf swing can take a toll on your lumbar spine.
The good news? You don’t have to “just deal with it.” With smart warm-up strategies, targeted cool-downs, and a few key mobility and strength exercises, you can reduce pain, protect your body, and keep playing the game you love without fear of injury.
Let’s break it down.
Why Golfers Experience Lower Back Pain
The golf swing is a powerful, complex motion that involves rapid spinal rotation, hip rotation, weight transfer, and deceleration. When your mobility or strength is limited in key areas—like your hips, thoracic spine (mid-back), or core—the lower back often compensates. That compensation leads to overuse, fatigue, and eventually pain.
Common causes of lower back pain in golfers:
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Poor warm-up or lack of mobility prep
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Limited hip and/or thoracic spine rotation
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Weak glutes or deep core muscles
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Overuse or poor swing mechanics
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Inadequate cool-down and recovery routines
The key? Start treating your body like an athlete. Golf isn’t just a hobby—it’s a sport, and your body needs to be prepped and recovered like one.
Pre-Round Warm-Up to Protect Your Lower Back
A good warm-up does more than just “loosen you up”—it prepares your joints, muscles, and nervous system for performance. Here’s a simple 5-10 minute pre-round routine you can do at the course (no equipment needed).
1. Standing Torso Rotations (2 sets of 10/side)
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Stand with feet shoulder-width apart.
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Cross your arms over your chest and rotate your torso left and right.
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Keep your hips facing forward and rotate through your mid-back (not your lower back).
2. Dynamic Hip Circles (10 forward, 10 backward/leg)
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Stand tall and lift one leg.
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Make big controlled circles from your hip joint.
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Helps improve hip mobility and stability.
3. Glute Bridges (2 sets of 12 reps)
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Lie on your back, knees bent, feet flat.
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Drive through your heels and lift your hips, squeezing your glutes at the top.
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Builds strength in your glutes to support your back.
4. World’s Greatest Stretch (2 sets of 5 reps/side)
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Lunge forward with one leg, placing both hands inside your front foot.
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Rotate toward the front leg and reach upward with that arm.
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Excellent for hip flexor, T-spine, and hamstring mobility.
5. Arm Swings & Club Rotations (30 seconds)
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Hold a club across your shoulders and rotate side to side.
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Finish with a few practice swings with gradual intensity.
✅ Total time: 5–10 minutes
✅ Focus: Open the hips, mobilize the T-spine, activate the glutes, and get the body warm.
Post-Round Cool-Down: Recover Smarter, Play Longer
Skipping your cool-down is like skipping your post-round beer—it just doesn’t feel right. Cool-downs help reduce muscle tension, prevent stiffness, and speed up recovery.
1. Cat-Cow Stretch (10 slow reps)
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On hands and knees, alternate between arching and rounding your spine.
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Breathe deeply to relax tension in the lower back.
2. Supine Figure-4 Stretch (30 seconds/side)
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Lie on your back, cross one ankle over the opposite knee.
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Pull the bottom leg in toward your chest.
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Stretches the glutes and piriformis, which often tighten and contribute to back pain.
3. Kneeling Hip Flexor Stretch (30 seconds/side)
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Kneel on one leg, other foot forward.
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Tuck your pelvis and shift forward slightly until you feel a stretch in the front of the hip.
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Helps reduce tightness that pulls on the lower back.
4. Foam Rolling (Optional, 3–5 minutes total)
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Roll your glutes, hamstrings, and thoracic spine.
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Avoid rolling directly on your lower back.
✅ Total time: 5–8 minutes
✅ Focus: Lengthen tight muscles, downregulate the nervous system, and release tension.
Daily Mobility & Strength Work to Prevent Future Pain
Consistency is key. The more you maintain mobility and strength in your core, hips, and mid-back, the less your lower back will be forced to compensate.
1. Dead Bug Core Activation (2 sets of 10 reps/side)
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Lie on your back with arms and legs in the air.
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Lower opposite arm and leg while keeping your back flat on the floor.
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Strengthens deep core stabilizers.
2. Bird Dog (2 sets of 10 reps/side)
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On hands and knees, extend opposite arm and leg, keeping your spine neutral.
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Improves lumbar stability and coordination.
3. Hip Airplanes (2 sets of 5/side)
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Stand on one leg, hinge forward into a single-leg deadlift, and open/close your hip.
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Great for hip control and balance.
4. Thoracic Rotations on All Fours (10 reps/side)
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On hands and knees, place one hand behind your head.
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Rotate elbow up toward the ceiling and down toward the floor.
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Improves mid-back mobility.
Aim for this quick routine 3x/week. Just 15 minutes a day can make a massive difference in how your body feels and performs on the course.
Bonus Tips for Long-Term Relief
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Walk instead of ride when possible—motion is lotion for your joints.
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Hydrate well, especially on hot days—dehydrated muscles cramp and tighten.
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Upgrade your golf shoes—poor footwear can increase stress on your back.
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Work with a TPI Certified Coach to assess swing mechanics, mobility, and physical limitations.
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Strength train consistently to bulletproof your body from overuse injuries.
Final Thoughts: Your Back Doesn’t Have to Hurt
Lower back pain after golf doesn’t have to be your norm. With the right prep, recovery, and off-course training, you can feel strong, mobile, and pain-free—even after a long round.
Start by committing to a proper warm-up, take a few minutes to cool down after your round, and build a weekly movement routine that keeps your hips, core, and spine working together—so your back doesn’t have to overwork.
Remember: strong, mobile golfers play longer—and better.
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