Healthcare (Spinal Care Clinics) Why Golfers Get Back Pain — And What To Do About It
- Hartswood Golf Club
- Aug 27
- 2 min read
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.
Comments