Is your low back keeping you from being on the course as often as you would like? Having difficulty increasing your clubhead speed without your back locking up on you? Low back pain is one of the most common complaints I see in golfers, and the good news is it is almost always mechanical and fixable.Back pain and golf swing mistakes truly go hand in hand. As a physical therapist who works with golfers, I want to help you understand the “why” behind the pain, identify common swing faults that increase spinal load, and give you practical next steps you can take today to move better and play pain free.
Back Pain and Golf Swing Mistake #1 – Stiffness in the Hips
Low back pain accounts for nearly 25% of all injuries golfers experience throughout the year. For some groups, especially those who play or practice frequently, the numbers are even higher. The modern golf swing places repeated, high rotational and extension loads through the lumbar spine. The combination of high-speed rotation across an entire practice session or round, without adequate movement from the hips and thoracic spine, can create a recipe for overload in your low back. The low back and hips need to move independently of each other while also having enough strength and stability to support each other. If the hips can’t contribute enough rotation, the lumbar spine often picks up the slack. That increased lumbar contribution has been associated with pain and tissue overload.
Back Pain and Golf Swing Mistake #2 – Swing and Twist
Swing Faults
When I look at golfers who come in with low back pain, I often see the same swing faults over and over, each one creating additional stress on the lumbar spine or putting the body in positions that lead to compensation. One of the most common is early extension, where the hips move toward the ball and the torso straightens up during the downswing. This is the most frequent swing fault I see in the clinic and can result from a variety of factors, including reduced hip rotation, limited hip extension, decreased thoracic rotation, or lower body weakness. Another frequent issue is the reverse spine angle, when the trunk bends toward the target during the backswing. This position places the spine in lateral bend and rotation at the same time, creating a mechanically vulnerable posture that concentrates load on one side of the lumbar discs and facet joints.
Compensation Forces Spine Rotation
I also see a lot of players who over rotate through the lower back to make up for limited hip or thoracic mobility. The problem here is that the lumbar spine is designed more for stability than for repeated, high speed rotation. Over time, without the proper mobility from the hips and strength training, pain starts to occur due to the tissues in the lower back working harder than they are designed for. Research on the relationship between hip and low back movement supports this compensation pattern, showing how a lack of hip or thoracic motion often leads to excessive lumbar movement.
Back Pain and Golf Swing Mistake #3 – Poor Sequencing
Finally, poor sequencing, when the back is used to generate power instead of the legs, hips, and core, is another common culprit. In an efficient swing, power flows from the ground up, with the lower body initiating and the upper body transferring that force. When that sequence breaks down, the lumbar spine takes on too much of the workload, leading to cumulative strain and pain.
What You Should Be Focusing On
Before your next round, skip the long static stretches and spend a few minutes on dynamic rotation work, focusing on thoracic mobility drills and hip openers to get your body moving the way your swing demands. If you’re noticing pain during your swing, need several days to recover after playing, or have lost distance or consistency, it’s a good sign you’d benefit from a quick movement screen. Focus your training on three key areas: improving thoracic rotation, restoring hip mobility and single leg control, and building core stability that resists unwanted lumbar motion. If your back pain is persistent, forces you to alter your swing, or limits your play, don’t wait. A targeted TPI movement screen and PT assessment can pinpoint what’s really driving the issue. Back pain doesn’t have to be part of your game. With the right assessment and a few focused changes, you can move better, swing more efficiently, and keep enjoying the game for years to come.
McHardy A, Pollard H. Golf-related lower back injuries: an epidemiological survey. J Sports Sci Med. 2007. PMC
Mun F, et al. Kinematic relationship between rotation of lumbar spine and hip joints during golf swing. 2015. (hip-lumbar coupling). PubMed
By Riley Manasco PT, DPT TPI Level 1 & Fitness Level 2