Golf is a wonderful sport that brings people of all ages together. It is an excellent way to stay active and get some fresh air while enjoying the beauty of nature.

However, golf can also be a source of back pain for many players. The repetitive motion of swinging a club, combined with the bending, twisting, and lifting involved in the game, can put a lot of strain on the back muscles and spine.

In today’s post, we will discuss easy tips to prevent back pain due to golfing, so you can continue to enjoy this great sport without discomfort.

1. Proper Warm-up and Stretching

One of the main reasons golfers experience back pain is muscle imbalances and lack of flexibility. Before hitting the course, it is essential to warm up your muscles and stretch properly. Start with a light 5-10 minute cardio warm-up, such as brisk walking or jogging, to get your blood flowing and increase your heart rate. Then, focus on stretching the muscles most involved in the golf swing, such as your hamstrings, hip flexors, and lower back.

Specific golf-related stretches include:

  • Wall Windmill: Stand with your feet shoulder-width apart, lift your arms to shoulder height, pinch your shoulder blades and go side to side without moving your arms.
  • Hip flexor stretch: Kneel on one knee, with the other foot in front of you, knee bent at 90 degrees. Push your hips forward until you feel a stretch in the front of your hip.
  • Spread Feet Wide & Rotate: Standing with your feet wide, put your hand on the BloX or on the ground and rotate open with your other hand towards the sky. Repeat side to side. After 3 reps go a few inches wider with your feet and repeat.

Perform these stretches for 30-60 seconds on each side, and make sure to do them gently and slowly to avoid injury.

2. Develop a Proper Swing Technique

Improper swing mechanics can put unnecessary stress on your back, leading to pain and injury. It is essential to learn and practice the correct golf swing fundamentals, which include:

  • Keeping a stable stance: Your feet should be shoulder-width apart, with your knees slightly bent and your weight evenly distributed.
  • Maintaining a neutral spine: Avoid rounding your back or overarching (Will Zalatoris) during your swing. Keep your spine in a neutral position to protect your back muscles and discs.
  • Smooth and controlled movement: Avoid jerky or overly aggressive swings, which can strain your back muscles. Focus on developing a smooth, controlled swing to minimize stress on your back.

Consider taking lessons from a professional golf instructor to help you develop proper swing mechanics and reduce your risk of back pain.

3. Strengthen Your Core

A strong core is critical for maintaining proper posture and swing mechanics during golf. Core exercises, such as planks (Core Abdominals), bird dogs & runners form with a mini-band, and dead bugs, can help strengthen your abdominal and back muscles, providing better support for your spine. Incorporate core exercises into your regular workout routine to improve your golf game and prevent back pain.

4. Use Proper Lifting Techniques

Golfers often have to lift heavy bags, pull carts, and bend down to pick up balls. Using improper lifting techniques can strain your back muscles and increase your risk of injury. To protect your back, remember to:

  • Bend at your knees, not your waist, when picking up heavy objects.
  • Keep the object close to your body as you lift it.
  • Use your leg muscles, not your back, to lift the weight.

5. Listen to Your Body

Lastly, it is essential to listen to your body and recognize when you need to rest. If you experience pain or discomfort during your golf game, take a break and stretch, or consider stopping for the day. Continuing to play through the pain can worsen an existing injury and prolong your recovery time. Try the supine groin stretch to take out the rotation from a day of golf or use the BAM Mobility Vest to measure your mobility on your back hands-free in front of the TV.


Golf is a fantastic sport that can be enjoyed by individuals of all ages and skill levels. By following these easy tips, you can help prevent back pain and keep your golf game strong and pain-free. Remember to warm up and stretch properly, develop a proper swing technique, and follow all the other tips we’ve shared so far. By taking care of your back, you can continue to enjoy the many benefits of golf for years to come!

BAMmetrics offers a system to help individuals track and improve their mobility regardless of the fitness program or sports they’re participating in. If you are looking to improve your golf game, do check out our solution.