If you have ever started the round feeling good and then finished feeling achy and stiff in your lower back, then this post is for you. Or maybe you show up to the course stiff and sore, not sure if you will be able to go after those longer tee shots. As physical therapists in Pewaukee, we see a lot of golfers who love to play but golfing leaves them feeling beat up.
Lower back pain on the golf course isn’t random. There is a reason for it, and it is fixable with the right approach. At Resilience RX, we help golfers in Pewaukee get out of pain and feel confident in their swing.
In this post, we will cover what you can do to keep your lower back from hurting while you golf and how to play more rounds without discomfort.
Warm Up to Prevent Lower Back Pain During Golf
A proper warm up is the best way to keep your lower back pain from flaring up as the round goes on. Just taking a few half-speed swings before the first tee does not count as a warm up.
A warm up can be done in 5–10 minutes, so you don’t need a lot of extra time. The goal is to get your blood flowing and get your body ready to swing the club.
Here are some things to include in a quick warm up before you tee off:
- Jumping jacks and bodyweight squats to get your heart rate up and blood flowing
- Standing pelvic tilts, hip rotations, and torso rotations for hip and shoulder separation
- Lunge with rotation to open up the hips and thoracic spine
- Lateral lunges to work on shifting your weight side to side
Then, take a few swings and see if there’s anything else that needs to loosen up. A quick warm up routine can drastically reduce stiffness on the course.
Improve Your Hip and Thoracic Mobility (Key for Golfers With Lower Back Pain)
Most of the time with lower back pain, the lower back is not the main issue. Typically the lower back is compensating for limited mobility in the hips or thoracic spine.
For golfers, hip internal rotation (turning toward that hip) is the most restricted. Being able to rotate through your hips on the backswing and downswing allows a smoother movement and keeps your lower back from taking the hit.
When thoracic spine mobility is limited, it restricts your backswing and often forces your lower back into a compromised position during the fast downswing.
Train to Support Your Golf Game
Some slight tweaks to your workout routine can go a long way—especially if you are dealing with lower back pain.
If you aren’t training at all, getting into a workout program 2–3x/week will dramatically improve how you feel on the course.
The biggest thing I see missing from golfers’ training is power and speed work. Because the golf swing is a fast, powerful, rotational movement, your training should prepare you for that. Only doing slow strength work and cardio leaves a lot on the table.
Try adding some of these movements to your routine:
- Medicine ball slams and rotational throws
- Vertical and lateral jumps
- Rotational cable rows and presses
- Single-leg strength movements like step ups
These will improve your speed and make sure your body is prepared for golfing in Pewaukee.
Get a Golf Assessment in Pewaukee
If you’re having pain and stiffness while golfing, getting assessed by someone who understands golf-specific demands is essential.
At Resilience RX in Pewaukee, we combine a TPI (Titleist Performance Institute) assessment with a full physical therapy evaluation to understand the cause of your back pain and how it relates to your swing. This helps us identify limitations, spot characteristics that can stress the low back, and build a custom plan to eliminate pain while improving performance—without changing your swing.
Your Lower Back Should Not Pay the Price for Golfing
Just because lower back pain with golf is common doesn’t mean it’s normal. It is not just part of the game—and it’s fixable.
With the right warm up, mobility work, and strength plan, you can feel great and enjoy playing without worrying about your back.
If you’re a golfer near Pewaukee dealing with lower back pain or nagging tightness, our team at Resilience RX can help you get back to playing your best pain-free. Reach out to schedule a consultation and don’t let your back limit your golfing experience.
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