Golfer's Guide: How to Prevent Back Pain and Improve Your Swing This Season
It’s finally that time of year again! The birds are chirping, the grass is greening up, and after months away from the course, you’re finally dusting off your clubs, ready to hit the greens. You book an early morning tee time, roll up to the course just in time to hit the first tee box, and send that first drive flying.
But here’s the problem: after just a few holes, your back starts feeling stiff. Your rotation feels off. And those beautiful drives you remember from last season? They’re coming up short.
Sound familiar?
Spring golf brings excitement—but also aches, stiffness, and frustrating inconsistencies, especially if you’re in the 45+ crowd (much less your 50s or 60s). The good news? With the right prep, you can shake off the winter rust, protect your back, and even add power to your swing this season.
Why Golfers Get Back Pain (And How to Fix It)
Did you know nearly 50% of amateur golfers struggle with low back pain? (Journal of Sports Science & Medicine). The biggest reasons?
Poor Rotation Mechanics
Swinging with stiff hips or shoulders forces your lower back to overcompensate, leading to soreness—or worse, injury.
Weak Glutes & Core
Your power should come from your hips, not your spine. But if your core isn’t pulling its weight, your back ends up taking the hit.
Tight Hamstrings & Hip Flexors
Sitting all day shortens these muscles, making your back work overtime every time you take a swing.
The Fix? Move Better, Not Harder
You don’t need to swing harder to hit it farther—you need to move better. A solid routine of mobility drills, strength training, and proper warm-ups will:
Reduce back pain
Improve your rotation
Add power and consistency to your swing
Keep you on the course playing for years to come
Play Pain-Free & Keep Your Swing Strong
At Performance Edge Physical Therapy, we help golfers in the Metro-Detroit area play without pain and perform at their best—no matter their age.
We start with a full golf-specific movement assessment to pinpoint what’s holding your game back. Then, we create a plan tailored to your body and your swing, so you can impress your golf buddies (and maybe even outdrive them).
Want to Keep Your Back Happy this Golf Season?
Click HERE to schedule a FREE movement assessment and let’s make sure pain or stiffness isn’t getting in the way of your best game yet.
BONUS: Fill out the form below to access "The Ultimate 5-Minute Golf Warm-Up" guide. This quick and effective guide will help you improve your swing, reduce injury risk, and feel your best every time you step onto the course.
