Why Does My Lower Back Hurt After Golf? 6 Physio Fixes

Your lower back usually hurts after golf because it is doing work that other parts of your body should be doing. When your hips or upper back are stiff, or your glutes and core are weak, the lower back is forced to twist, bend, and absorb more force than it is built for. Repeat that for 18 holes and a bucket of range balls, and it gets sore. Other common causes are skipping your warm-up, a poor posture at address, and suddenly playing or practising more than your body is used to. The good news is that most golf-related back pain is not serious, and it usually improves with the right exercises. This guide explains why it happens and gives you six practical fixes, including the best golf stretching exercises for your back.

Why golf is hard on the lower back

The lower back is the most common site of pain in amateur golfers. That is because the golf swing combines several things the lower back does not love:

• Fast rotation. The lower spine is built for stability, not lots of twisting. Most of your turn should come from your hips and upper back.
• Side bending. Through impact, the body tilts and bends sideways, which squeezes the trail side of the lower back.
• Compression. The forces at impact push down through the spine.
• Repetition. You do this dozens of times in a round and hundreds of times in a range session, almost always in one direction.

None of this is a problem for a strong, mobile body. It becomes a problem when the load is greater than your back's capacity to handle it.

The most common causes of lower back pain after golf

1. Stiff hips

If your hips cannot rotate fully, your lower back twists more to make up the difference. This is one of the most common causes we see.

2. A stiff upper back

Your upper back (thoracic spine) is designed to rotate. When it is stiff from desk work or driving, your lower back again takes over. We explain this in more depth in our article on golf swing rotation and back pain.

3. Weak glutes and core

Your glutes and core should control your pelvis and spine during the swing. When they are weak or switch on late, the small structures of the lower back take more load.

4. No warm-up

Hitting full drives straight from the car is a common trigger. Cold muscles and stiff joints cannot handle fast rotation well.

5. Your setup and swing

Hunching over the ball or arching your back too much at address both put extra strain on the spine. Some swing styles, especially a big shoulder turn with very restricted hips, or a strong side bend through impact, also increase the load.

6. Doing too much, too soon

A golf holiday, a sudden increase in practice, or the first rounds of spring after a winter off are classic times for back pain to flare. Your back needs time to adapt to more golf.

6 physio fixes for lower back pain after golf

Fix 1: Warm up before your first swing.

Spend five to ten minutes moving before you hit a ball. Include walking lunges with a rotation, hip circles, trunk turns, and gentle hinges. Then build up from short, easy swings to full swings. Follow our full golf warm-up routine before every round and range session.

Fix 2: Improve hip and upper back mobility

If you want to stretch for better golf, focus on the hips and upper back, not the lower back. These are some of the best golf stretching exercises for back pain: Open books (10 each side). Lie on your side with your knees bent and stacked. Rotate your top arm and chest open towards the floor behind you. Keep your knees together, so the movement comes from your upper back. Hip 90/90 switches (8 each side). Sit with both knees bent at 90 degrees. Rotate your knees from side to side, keeping your chest tall. Half-kneeling hip flexor stretch (30 seconds each side). Kneel on one knee, squeeze the glute on that side, and shift your hips gently forward. Tight hip flexors pull on the lower back. Thread the needle (8 each side). On your hands and knees, reach one arm under your body, then open it up to the ceiling. Child's pose with side reach (30 seconds each side). Sit back on your heels with your arms forward, then walk your hands to one side to stretch the side of the trunk. Do these golf stretching exercises daily, and especially after a round. Move gently and never push into sharp pain.

Fix 3: Strengthen your glutes and core

Strong glutes and a stable core protect your back during the swing. These can all be done at home:

Exercise	Sets and reps
Hamstring Bridge	3 x 8
Leg Lowers	2 x 6
Bird dog	3 x 8 each side
Plank	3 x 20 to 30 seconds
Eccentric Pallof Press	3 x 5 each side

Do these two or three times a week. As they get easier, progress to the Trap Bar Deadlift, DB Rear Elevated Split Squat and Front Squat.

Fix 4: Check your setup

Stand tall, then hinge forward from your hips with a slight knee bend. Your back should be long, neither rounded nor over-arched. If you are unsure, film yourself from the side or ask your coach.

Fix 5: Manage how much you play and practice.

Build up your golf gradually. If you are increasing practice, add a little each week rather than doubling it. On the range, take breaks, hit fewer drivers, and mix in short-game work. After a long round, a gentle walk and your stretches the next day help more than complete rest.

Fix 6: Recover well after golf

Gentle movement is better than lying still. Go for a walk, do your stretches, and use heat if it eases stiffness. Sleep matters too. Most golf-related back soreness settles within a day or two.

How to stop back pain after golf in the long term

Short-term fixes ease the pain. Long-term, you need to build a back that can handle the demands of golf. That means:

• Regular mobility work for the hips and upper back
• Two or three strength sessions a week
• A proper warm-up every time you play
• Gradual increases in golf

Even elite players have to manage this. Rory McIlroy has dealt with back problems during his career, and his approach offers useful lessons. Read what golfers can learn from Rory McIlroy's back pain. If you have had back pain for a while, our step-by-step guide to rebuilding and recovering from back pain in golf goes further.

When to see a professional

Most back pain after golf settles with the steps above. Get assessed by a physiotherapist or doctor if you have:

• Pain that runs down your leg, especially below the knee
• Numbness, tingling or weakness in the leg or foot
• Sharp pain that does not ease within a week or two
• Pain that keeps coming back every time you play
• Pain at night that does not change when you move

Seek urgent medical help if you have numbness around your groin or buttocks, changes in bladder or bowel control, or back pain with fever or unexplained weight loss.

Frequently asked questions

Is it normal for your lower back to hurt after golf?

Mild stiffness after a long round or practice session is common, especially if you are not used to it. Pain that is sharp, lasts more than a couple of days or keeps returning is not something to ignore.

Should I play golf with lower back pain?

If the pain is mild and does not get worse as you play, gentle golf is often fine. Shorten your swing, skip the driver, and walk rather than ride. If the pain is sharp or getting worse, stop and get it assessed.

What is the best stretch for lower back pain from golf?

Stretches for the hips and upper back usually help more than stretching the lower back itself. Open books, hip 90/90 switches, and the half-kneeling hip flexor stretch are good places to start.

Can strengthening exercises fix golf back pain?

In most cases, yes. Strengthening the glutes and core, combined with better hip and upper back mobility, reduces the load on the lower back and is one of the most effective long-term fixes.

Get back to pain-free golf

Lower back pain after golf is common, but it does not have to be part of the game. Find out what is overloading your back, fix the stiff and weak links, and build up gradually. If you want a structured plan built by a sports physiotherapist, our golf rehab program guides you through each stage, from easing the pain to swinging freely again. Start with Fix Your Back Pain Level 1 and progress through Levels 2 and 3, or follow Healthy Back & Spine. If stiffness is the main problem, the Thoracic Spine Mobility program targets your upper back.

About the author

Lindsay Smart is a chartered sports physiotherapist, a DP World Tour physiotherapist, and the founder of Smart Golf. Lindsay works with tour professionals and club golfers to help them move better, hit further, and play without pain.