Healthcare (Spinal Care Clinics) Why Golfers Get Back Pain — And What To Do About It
- Hartswood Golf Club
- Sep 29
- 5 min read
Posture = Power: The Set‑Up That Adds Yards
Your posture is the base of every great swing. Start in a strong, relaxed position and the club returns to the ball more consistently with less stress on your back and shoulders.
A quick posture checklist
Feet about shoulder‑width (a touch wider with driver)
Hips back, soft knees, weight in the middle of your feet
Long spine, chin gently tucked
Shoulders relaxed, not rounded
Quick take: Better posture = easier rotation, cleaner strike, and fewer aches.
Why posture slips
Long hours at a desk or on the phone pull the head forward and round the shoulders. A stiff car ride to the course can add to that. Over 18 holes, this “forward” position makes rotation harder and can cost distance.
A simple warm‑up (6 minutes)
Before the range or first tee, get your posture back in a good place:
Chest stretch: Use a doorway to open the front of the shoulders (30–40s each side).
Wall slides: Stand tall, slide arms up and down the wall slowly (10 reps).
Open the upper back: On all fours, place one hand behind your head and turn your chest up to the ceiling (10 each side).
Wake up the mid‑back: Gently squeeze shoulder blades back and down (15 slow reps).
Tip: Two easy rehearsal turns before each shot help your body remember the shape.
On the range
Set your hips first (hinge), then relax the shoulders. Take one calm breath before you swing. If contact drifts, revisit your set‑up first, small posture tweaks often fix the strike.
Rehab basics for a stronger set‑up
A few simple moves go a long way. Keep them slow and controlled, you should feel muscles working, not straining.
1) Chest opener on a towel (2 minutes)Roll up a bath towel, lie on it lengthways (head and tailbone supported), knees bent, feet flat. Let your arms rest out to the sides, palms up. Breathe slowly and let the front of the shoulders relax.
2) Standing band row (2×10 smooth reps)Anchor a light band at chest height. Stand tall, pull the band towards your ribs, and gently squeeze your shoulder blades together. Think “elbows back, shoulders relaxed.” This wakes up the mid‑back so your posture holds without effort.
3) Wall hinge drill (2×8)Stand a foot from a wall, back to it. Send your hips back to tap the wall, keep your spine long, then stand up tall again. This teaches the feel of a strong golf set‑up without loading the lower back.
4) Core brace with breathing (4 slow breaths)Place hands on the sides of your ribs. Inhale through the nose, feel the ribs widen; exhale and gently brace your tummy like you’re zipping up jeans. Great just before you address the ball.
Time‑saver: Pair the band rows with the wall hinge one set of each, then repeat.
“Desk‑to‑tee” reset (3 minutes in the car park)
Shoulder rolls x10 forward / x10 back
Chest stretch on the door frame, 20–30s each side
Hinge practice x8
Two easy rehearsal turns with the club across your chest Finish with one calm breath before your first shot on the range.
10‑minute posture circuit (3× per week)
Chair sit‑to‑stand 3×8
Wall hinge 2×8
Band row 3×10
Side plank (knees bent if needed) 2×20–30s each side This combo builds the “anti‑slouch” muscles.
Common mistakes & easy fixes
Rounded shoulders at address → Set hips first, then relax shoulders and take one calm breath.
Neck tightness → Tuck the chin gently; don’t crane towards the ball.
Weight on the toes → Feel the middle of your feet; soften the knees.
Losing posture mid‑swing → Slow the backswing down a touch and feel the chest turn, not the lower back twist.
Simple self checks
Wall test: Heels, bum, upper back to a wall; light touch at the back of the head. If ribs pop up, reset and try again.
30‑second video: Film your address from the side; look for hips back, long spine, relaxed shoulders.
Grip pressure: Aim for a “5 out of 10” firm but not tense.
Need a hand?
We run posture and spinal checks tailored for golfers. If we spot restrictions, we’ll guide you with hands‑on care and simple steps you can stick to so your set‑up feels natural and powerful.
Next step for Hartswood members
Use the booking link in your welcome email or go straight to the club page:
👉 Hartswood × Spinal Care Clinics: https://spinalcareclinics.co.uk/cp/hartswood-golf-club-member-offer/
Spinal Care Clinics, Brentwood — helping Hartswood golfers play more, with less pain, and enjoy their game for longer.
Steve Bocutt
Business Partnership Manager
Spinal Care Clinics
Brentwood 01277 205746
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27/8/25
Why Golfers Get Back Pain — And What To Do About It
Stay comfortable from the 1st tee to the 18th green. A golf swing looks smooth, but it puts a lot of force through your spine in a short moment. If your hips are tight or your core is tired, your lower back works overtime — that’s when aches start. Many players feel fine for the first few holes, then tighten up around 12–14. That’s usually a sign nearby joints and muscles aren’t sharing the load.
Good set‑up and rhythm help your back as much as your score.
Why backs flare up in golf
Tight hips make the lower back twist more than it should.
Stiff upper back limits turn, so the lower back compensates.
Slumped set‑up adds strain before you even move.
Big jumps in play or practice catch the body off guard.
Quick take: Your back hurts when it’s doing jobs your hips, core, and upper back should share.
Quick warm‑up (5–8 minutes)
Hinge practice: Stand tall and send your hips back a few times to “wake up” your set‑up (8–10 reps).
Shoulders & chest turn: Hold a club across your shoulders and rotate gently left/right (10 each side).
Switch on the legs: 10 slow bodyweight squats or sit‑to‑stands.
Ramp up swings: 2 swings at 50%, 2 at 70%, 2 at 85–90%.
Tip: Smooth tempo beats trying to smash it. Rhythm = free distance.
On the course
Think “hips back, chest tall.”
Keep your tempo even — power comes from sequence, not force.
If something pinches, shorten the swing and walk a little more between shots for a couple of holes.
Simple at‑home strength (2× per week)
Sit‑to‑stand from a chair: 3 sets of 8.
Floor bridge: 3 sets of 8.
Row with a band or cable: 3 sets of 10.
These basics build support for your swing without taking over your evening.
When to get checked
Pain that lasts more than a couple of days
Night pain that wakes you
Tingling, numbness, or pain down a leg
If any of these show up, it’s worth a proper look so you can stay active and keep playing.
Next step for Hartswood members
Ready for a tailored check or some support with recovery?
Use the member link in your welcome email or go straight to the club page:
👉 Hartswood × Spinal Care Clinics: https://spinalcareclinics.co.uk/cp/hartswood-golf-club-member-offer/
Spinal Care Clinics, Brentwood — helping Hartswood golfers play more, with less pain, and enjoy their game for longer.
Steve Bocutt
Business Partnership Manager
Spinal Care Clinics
Brentwood 01277 205746
——————
25/8/25
Members should have rec'd an e-mail from the club reference "Spinal Care Clinics". Any Questions please feel free to contact them direct 01277 205 746.
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