Preventing Low Back Pain for Golfers: A Comprehensive Guide

Golfers of all ages and skill levels often encounter low back pain due to the physical demands of the sport. With its forward bending and rotation, the golf swing places significant stress on the spine, including the discs, joints, and surrounding musculature. However, with proper awareness, coordination, warm-up, and training, you can significantly reduce your risk of lower back pain. Here’s how to keep your back pain-free and improve your golf game.

Understanding neutral spine

To protect your back, finding and maintaining a “neutral spine” position is crucial. Start by assuming a standard 5-iron posture. Arch or sway your lower back, then flatten it (think of “tucking your tail” or performing a “pelvic tilt”), and finally settle halfway between these two extremes.

It is important to engage your core by drawing your navel slightly away from your belt buckle at 30-40% of your maximum ability. I like to say it is “taught” rather than “tight” which means it doesn’t cause excess tension in other areas and/or doesn’t cause you to put too much mental energy that would distract you from your other 30 swing thoughts. Avoid faulty address postures like the “S” posture (too much arch/sway) or the “C” posture (too much slump/slouch), as they can lead to lower back issues and an inefficient swing.

A neutral spine reduces baseline tension on your anatomical structures and provides an efficient platform to transfer power from your lower body, through your core, to the club via your arms. Achieving and maintaining this position requires coordination, core strength, and flexibility in the hips, hamstrings, and calves.

Importance of a proper warm-up

Warming up properly is essential to prepare your back for the demands of a golf game. Like a cold rubber band, your muscles need some heat before they can stretch fully. Opt for dynamic warm-up exercises rather than prolonged static stretching. Dynamic stretches, held for the duration of an exhale and repeated 5-10 times, are ideal for loosening up your lower and mid-back as well as glute and hamstring muscles before a round of golf focusing on rotational movements when possible.

Strengthening your core

A strong core is vital for minimizing lower back injury. The core includes your abdominals, glutes, and lower back muscles. Instead of traditional crunches, use resistance bands, cables, or medicine balls to engage your core while in your golf stance. Strengthen your glutes with exercises like squats, lunges, deadlifts, and bridges. Incorporate physioball exercises to enhance the smaller stabilizing muscles of your lower back and abs. Aim for a strength training program that includes these exercises 2-3 times per week.

Enhancing flexibility

Flexibility in the joints above and below your lower back is crucial. Focus on the mid-back and hips, primarily into rotation, as well as the hamstrings, hip flexors, shoulders and neck rotators. Regular stretching, both general and golf-specific, should be part of a daily mobility routine to combat stiffness and maintain a healthy lower back.

Balancing strength and flexibility

To prevent low back pain and improve your golf performance, strike a balance between strengthening, stretching, and a proper pre-round dynamic warm-up routine. A well-rounded approach will help you avoid injury and costly rehabilitation.