Is Golf Bad for Your Back? What Every Golfer Should Know About Lower Back Pain

Do you feel sore and achy after a day on the course?

If you’re suffering from lower back pain, golf could be to blame.

 

With more courses than any other state, it’s no wonder that—when it comes to golf—Florida is #1. But in addition to hosting multiple PGA Tour events (and countless 19th holes), Florida also boasts a lot of lower back pain from golf.

Lower back pain is an extremely common complaint, accounting for up to 50% of all golf injuries, and affects novices and professionals alike.

If you’ve found that your game is being handicapped by your lower back pain, there’s no need to give up your favorite sport. With the right care, you can reduce your risk of injury so you can keep playing golf as long as you want.

 

What Causes Lower Back Pain During Golf?

Lower back pain is much more prevalent among golfers than many other types of injury (such as upper back pain and golfer’s elbow), but this isn’t simply due to your physical activity.

As many experts have pointed out, the real culprit is the modern golf swing.

Rather than allowing the shoulders and the hips to rotate equally, today’s golf swing relies on “shear force,” a twisting motion that offers plenty of power and speed, but takes a tremendous toll on the spine.

And because golf is an “asymmetrical” sport, this force is concentrated on one side of the body, increasing your chance of throwing out your back.

Furthermore, because people tend to think of golf as an activity rather than a true sport, they don’t always take the time to warm up or protect their body during play.

However, if you want to keep hitting the fairway long into retirement, taking care of your spine is important. Many golfers start to ask an important question at this point, especially when back pain keeps returning.

Is Golf Bad for Your Back?

Golf is not automatically bad for your back, but the sport does place repeated stress on the spine. The rotational force of the modern swing, the uneven strain placed on one side of the body, and the hours spent repeating the same motion can all contribute to discomfort if your body is not properly supported.

For many golfers, the issue is not the game itself. It is how they move, warm up, or prepare physically. When muscles are tight, the core is weak, or the swing relies too heavily on torque rather than balanced rotation, the lower back ends up doing far more work than it should.

Golf can actually be a healthy, low impact activity when played with good mechanics, proper warm ups, and a strong core. Without those habits, it becomes much easier to overload the lower back and increase the risk of strain, stiffness, or injury.

How To Prevent Golf-Related Back Injuries

No one wants to miss out on their favorite sport due to lower back pain. Thankfully, there are ways to prevent back injuries when playing golf so you can spend more time on the course (and less time on the couch).

• Stretching – Tight muscles are much more likely to tear. Taking time to stretch and warm up before a game helps to loosen and lengthen the muscles and prevent muscle strains.
• Strengthen Your Core – Strong core muscles help protect your spine throughout the full range of motion when swinging a golf club. Incorporate a core strengthening routine into your fitness regimen.
• Perfect Your Swing – Good form and posture are not only the key to improving your swing mechanics, they can take the strain off your back and keep you pain- (and injury-) free. If necessary, find a coach to help adjust your swing.
• Reduce Practice Swings – Swinging 100 times before you take a shot might be a great idea for your score, but it can be killer on your spine. Reduce the number of those practice swings and see if your back pain doesn’t improve.
• Pull Back On Long Shots – When taking a long shot—like tee-off, for example—it’s tempting to give it all you’ve got. But putting too much power into your swing will force your back to bear the brunt of the force. Instead, use 70% of your power.
• Don’t Carry Your Clubs – By the time you fill them with clubs, balls, and other accessories, golf bags can weigh up to 50 pounds! Carrying that much weight around (on one shoulder!) can easily strain your back and make injury more likely. Instead, use a lightweight model, a bag with wheels, or leave it on your golf cart.
• Play Less Frequently – This is not something that avid golfers like to hear, but playing 18 holes multiple times a week will eventually take a toll on your body. Try hitting the course once a week or playing nine holes instead.
• Take Care Of Yourself – When your joints are off kilter, it doesn’t take much to throw things completely out of whack. Regular chiropractic adjustments prevent sports injuries by making sure your vertebrae and other joints are aligned.

Treating Lower Back Pain From Golf

Minor muscle strains can be treated with the classic combination of rest, cold compresses, and over-the-counter pain relievers. These types of injuries generally heal well on their own.

More serious issues—such as herniated discs—are often treated with physical therapy or even surgery. Tiger Woods, for example, has undergone multiple back surgeries, including three discectomies and a lumbar fusion.

Chiropractic Care For Golf Injuries

Fortunately, surgery isn’t necessary for most people. In fact, your chiropractor may be able to help!

By bringing your joints back to their proper alignment, chiropractic adjustments help ensure that your bones, muscles, and nerves are all working together as they should. Regular adjustments can also keep your spine balanced and mobile, helping you recover from injuries faster and reduce the risk of future strain.

In addition to manual adjustments, chiropractors often incorporate medical massage, E-Stim therapy, and other soft tissue techniques to relieve muscle tension and support healing.

If you’re an avid golfer, tennis player, or any kind of athlete, look for a chiropractor who understands sports medicine. Having a provider who recognizes the physical demands of your sport can make a big difference in the quality of your care and the speed of your recovery.

And for those seeking additional ways to relieve pain and improve mobility, Oviedo Chiropractic also offers advanced, non-invasive therapies designed to complement traditional chiropractic care.

Advanced Therapies for Golf-Related Back Pain

While chiropractic adjustments are one of the most effective ways to restore spinal alignment and prevent future injuries, they’re not the only option. At Oviedo Chiropractic, we also offer non-invasive treatments that target pain and promote healing at the source.

• High Intensity Laser Therapy (HILT) uses concentrated light energy to reach deep into soft tissues. This helps reduce inflammation, improve circulation, and accelerate healing—ideal for muscle strains, disc injuries, and chronic lower back pain from repetitive motion.

• Spinal Decompression Therapy gently stretches the spine to relieve pressure on discs and nerves. This therapy can be especially beneficial for golfers with herniated discs or sciatica, helping to restore mobility and reduce discomfort without surgery or medication.

Both therapies are comfortable, drug-free, and performed in our Oviedo office. They can be used alone or combined with chiropractic care for a well-rounded approach to pain relief and recovery.

FAQ About Golf and Back Pain

How do I know if my back pain is from golf?
Lower back pain that shows up after playing, swinging, bending, or walking the course is very common. If the pain eases with rest but returns every time you play, your swing mechanics or muscle balance may be involved.

Can I keep golfing if I have a herniated disc?
Many people can continue golfing with the right treatment plan, swing modifications, and spine support. A chiropractor or sports specialist can guide you based on your specific condition.

Does golfing too often cause back pain?
Frequent play combined with poor warm ups or tight muscles can increase strain. Adding rest days, stretching, and core strength often helps.

Keep Your Back Healthy and Your Game Strong

Don’t sacrifice your health for a lower score! Taking care of your spine is one of the best ways to keep your golf game (and your body) in top shape.

At Oviedo Chiropractic, we understand how much the sport means to you because we love it too. Whether you’re struggling with chronic back pain or want to prevent future injuries, our team is here to help you find lasting relief.

Schedule an appointment today and take the first step toward a stronger, pain-free swing.