Low Back Pain & Golf: Why It Happens — and How to Play Through It (Safely)

If you play golf long enough, chances are your low back has spoken up at some point.

At Outshine Physical Therapy & Fitness, we don’t just treat golfers — we are golfers. We understand the grind of range sessions, early tee times, walking hilly courses, and chasing consistency in your swing. We also see, every week, how low back pain can quietly creep in and start limiting enjoyment, distance, and confidence on the course.

The good news? Most golf-related low back pain is highly treatable and often preventable with the right approach.

Why Golf Is Hard on the Low Back

The golf swing is one of the most rotationally demanding movements in sport.

During each swing, your spine experiences:

• High-speed rotation

• Side bending

• Extension

• Significant shear forces through the lumbar spine

When your hips and mid-back move well, that force is distributed efficiently. When they don’t, your low back becomes the default workhorse — and that’s when pain shows up.

Common contributors we see in golfers:

• Limited hip rotation (especially trail hip internal rotation)

• Stiff thoracic spine (mid-back)

• Poor core control during rotation

• Fatigue late in rounds or after long range sessions

• Sudden increases in volume, especially early in the season

Low back pain usually isn’t about one bad swing. It’s about repeated stress without enough capacity or preparation.

Can You Play Golf With Low Back Pain?

The answer depends on the type of pain you’re experiencing.

You should get evaluated before playing if you have:

• Sharp or worsening pain with every swing

• Pain traveling into the leg

• Numbness, tingling, or weakness

• Pain that escalates during or after each round

You can often play safely if:

• Your back feels stiff but loosens as you warm up

• Pain is mild and predictable

• Symptoms improve with movement and exercise

If your back feels better once you’re moving, that’s often a sign that your body needs better preparation, strength, and control, not complete rest.

3 Golf-Specific Exercises to Help Low Back Pain

These exercises target the real demands of golf: rotation, load transfer, and spinal control. They’re staples in how we train golfers at Outshine.

1. Half-Kneeling Rotation

Why it helps: Restricted hips force excessive motion through the low back during the swing.

How to do it:

• Start in a half-kneeling position

• Maintain a tall posture with ribs in line over pelvis

• Slowly rotate your torso toward your front leg, then return

• Move smoothly without forcing range

Dosage: 2–3 sets of 8–10 controlled reps per side

Golf benefit: Improves hip contribution so your low back doesn’t have to over-rotate.

2. Dead Bug with Rotational Resistance

Why it helps: Golf requires the core to resist motion while rotating powerfully elsewhere.

How to do it:

• Lie on your back with arms and knees up

• Anchor a resistance band pulling you into rotation

• Extend opposite arm and leg while keeping your spine stable

• Maintain steady breathing and control

Dosage: 2–3 sets of 6–8 slow reps per side

Golf benefit: Improves spinal control during the backswing and follow-through, especially under fatigue.

3. Split-Stance Band or Cable Rotations

Why it helps: This closely mirrors the golf swing while reinforcing efficient force transfer.

How to do it:

• Stand in a split stance similar to your golf setup

• Rotate through your torso while keeping your pelvis controlled

• Focus on smooth tempo rather than speed

Dosage: 2–3 sets of 8–12 reps per side

Golf benefit: Builds rotational power without dumping stress into the low back.

Warm-Up Matters More Than You Think

One of the biggest contributors to golf-related back pain is skipping a proper warm-up.

Walking straight from the car to the first tee leaves your body unprepared for rotational load. Even 5 minutes focused on hips, mid-back, and core control can significantly reduce stiffness and discomfort during your round.

Golf is athletic. Your preparation should reflect that.

Why Golfers Choose Outshine Physical Therapy & Fitness

If low back pain is:

• Limiting how often you play

• Affecting your swing confidence

• Holding back distance or consistency

• Showing up season after season

…it’s time for a golf-specific approach.

At Outshine Physical Therapy & Fitness, we specialize in working with active adults and golfers who want to keep playing, improve performance, and protect their bodies long-term.

Our Doctors of Physical Therapy:

• Assess how your hips, spine, and core work together

• Identify movement patterns contributing to back pain

• Build golf-specific strength and mobility programs

• Understand the demands of walking courses, range volume, and swing mechanics

Most importantly — we speak golf. You won’t be told to stop playing unless it’s truly necessary.

Ready to Play Golf Without Back Pain?

If low back pain is interfering with your game, Outshine Physical Therapy & Fitness is the place to start.

We help golfers move better, swing with confidence, and stay on the course for years to come — not just get through the next round.

Schedule a golf-focused evaluation with with a performance physical therapy provider in Asheville, NC and discover the difference that specialized, one-on-one care can make in your journey.

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