Low Back Pain and Golf: How Training Helps Protect Your Back
The lower back is the area golfers complain about most. The swing combines rotation, side bend and compression at speed, and repeats it many times. That is a lot to ask of the lumbar spine, especially when other areas are not doing their share.
This post covers training habits. It is not medical advice. Back pain that is severe, lasts more than a couple of weeks, travels down a leg, or comes with numbness or weakness needs to be seen by a doctor or physical therapist.
Why the back takes the load
The lumbar spine is built for limited rotation. Most of the turn in a swing should come from the hips and the upper back. When those are stiff, the lower back rotates and bends more to make up for it.
Weak hips and trunk add to the problem. If the glutes do not control the pelvis and the trunk cannot hold position, the spine absorbs more force.
Habits that help
- Keep hips and upper back mobile. See where to start with mobility.
- Strengthen the hips. Hinges, bridges, split squats and lateral work.
- Train the trunk to resist movement. Planks, side planks, carries and anti-rotation presses. The job of the trunk in the swing is to transfer force, not create motion.
- Learn to hinge. Bending from the hips with a neutral spine helps posture at address and when picking up the ball.
- Warm up before you swing. Ten minutes of movement before the first tee, not three practice swings.
- Manage volume. Large-bucket range sessions after a long layoff are a common trigger. Build up.
- Stay generally active. Walking is good for backs.
Swing and equipment
Some swing patterns load the back more than others. Your instructor can look at this. Clubs that are the wrong length or lie can also force a posture your back does not tolerate.
If you already have pain
Get it assessed first. Then training can usually continue with adjustments: lighter loads, different exercises and reduced swing volume for a time. Complete rest is rarely the best approach for long, and your clinician can guide what is suitable.
This article is general information, not medical advice. See a doctor or physical therapist about pain or injury, and check with a qualified professional before starting a new training program.