26 Jul 2023

How to reduce backpain during golf season


With it being golfing season, we are seeing a lot of golfers with golfing injuries such as lower back pain. If this sounds like you, we are here to tell you that the hips could be the key to your back pain!

A high percentage of golfers who suffer lower back pain have poor flexibility in their lower trunk and don't engage their hips during their swing. This causes them to over rotate to generate power which piles huge pressure onto the lower back.

With this in mind, here are 3 top tips to help you keep back pain and injuries at bay on the golf course this Summer:

Warm up

Warming up before a round of golf is essential to prepare your body for the physical demands of the game and reduce the risk of injury.

Just 5-10 minutes of dynamic stretches will increase flexibility and reduce the chances of experiencing back pain.

Dynamic stretches involve controlled movements that take your joints and muscles through a full range of motion. Examples of dynamic stretches for golfers include arm circles, trunk rotations, shoulder rotations, and leg swings.

Increase flexibility in hamstrings

After your dynamic warm-up, include static stretches to lengthen the hamstrings. Some effective static stretches for the hamstrings include standing toe touches and seated forward bends.

Classes such as Yoga and Pilates also improve overall agility and flexibility whilst building core strength.

Doing both of the above will massively benefit your game.

Get your back moving

Improving back mobility is crucial for golfers as it allows for a more efficient and fluid golf swing.

Performing exercises such as, seated spinal twists or bridges can go a long way to strengthening the muscles in your back and promoting mobility in the spine.

Participating in regular yoga or Pilates classes can also significantly improve back mobility. These practices often incorporate exercises and poses that target the back, including twists, forward bends, and backbends.

Engage hips during swing

When it comes to engaging your hips during the swing, start at the driving range. Turn your hips out before you go up on your backswing and get used to the feeling of your hip rotating through your swing. Don't try to overswing, just begin by doing a half swing and focus on rotating your hips first.

Next, work on driving your hips down on your downswing to generate power through the ball, then try it all in one smooth swing. If you are unsure or don't feel you are doing things correctly, seek a few lessons from a professional.


By following some simple guidelines such as warming up before a golf session, performing the right exercises and learning to engage your hips during a golf swing, can reduce back pain and the risk of injury.

It's important to note that individual differences in anatomy, flexibility, and swing mechanics can affect how the hips are utilised in the golf swing. Working with a qualified physiotherapist can provide you with personalised guidance and exercises tailored to your specific needs and goals.

If you suffer from pain or injury which is affecting your game, please contact us on 0121 270 6045 to see how we can help.