Golf is a fun and relaxing sport. It’s also a great way to socialize and exercise. But if you’ve ever finished a round with a sore back, you might ask – is golf bad for your back?The short answer is: it can be. According to Dr. Marc P. Oliveri, spine surgeon at Lancaster Orthopedic Group, “Golf involves twisting, bending, and repetitive movements that can put stress on your spine. But with good techniques and precautions, you can protect your back and play without pain.”
Dr. Marc P. Oliveri (Spine surgeon at Lancaster Orthopedic Group)
At Lancaster Orthopedic Group, we help golfers stay active without hurting their backs. In this post, we’ll explain:
Why golf hurts the back
Back injuries most common among golfers
How to prevent back issues
When to seek a doctor
Let’s begin!
Why Golf Can Be Cruel to Your Back
Golf may look simple, but it's not simple on your back. Here's why:
1. The Golf Swing Is a Twisting Movement
A powerful swing requires your upper body to twist while your lower body stays rigid. This twisting movement puts tension on your spine, especially if your form is not perfect.Think of your spine as a rubber band. Twist it too hard or too much, and it will break or wear out.
2. Poor Posture Places Additional Stress
Dr. Oliveri also notes, “Most golfers stand in the wrong position or lean forward over the ball. Poor posture places additional stress on your lower back, which leads to pain over time.”
3. Repetitive Movement Wears Out Your Back
Swinging a club hundreds of times in practice or on the course can tire your muscles and joints. Even small imperfections in your swing can add up to gigantic problems.
4. Walking with a Heavy Golf Bag Won't Help
Wearing a heavy bag around the course on one shoulder can disturb your balance and stress your back.
Common Back Injuries in Golfers
Golfers' back pain usually stems from these issues:
1. Muscle Strains
Overworked back muscles can become stiff or sore. This typically happens after a long day on the course or poor warm-up.
2. Herniated Discs
The golf twist can push spinal discs out of place. A herniated disc can compress nerves, causing sharp pain, numbness, or weakness in your legs.
3. Arthritis Flare-Ups
If you have arthritis, the repetitive movements in golf can worsen joint pain.
4. Stress Fractures (Spondylolysis)
Repetitive stress on the spine (especially in younger golfers) may cause tiny cracks in the bones.
How to Protect Your Back While Playing Golf
You don't have to quit golf to save your back. Use these tips to play safely:
1. Warm Up Before Playing
The American Council on Exercise (ACE) recommends dynamic stretches like torso rotations and lunges to prep your back for golf.Never start cold. Spend 5-10 minutes stretching your back, shoulders, and legs. Simple exercises like torso twists and hamstring stretches do the trick.
2. Improve Your Swing Technique
A smooth, controlled swing is easier on your back. A study published by the National Institutes of Health (NIH) found that golfers with coached swing mechanics had fewer injuries.So, take lessons to eliminate any bad swinging form you may have.
3. Strengthen Your Core
Your core muscles, which are the muscles in your abdomen, stabilize your spine. Do exercises such as planks, bridges, and Pilates to develop stability.
4. Use a Push Cart (Instead of Carrying Your Bag)
A push cart takes the weight off your shoulders and keeps your spine in balance. Golf equipment experts at Golf Digest rank push carts as a top solution to reduce spine strain compared to carrying bags.
5. Listen to Your Body
If your back does hurt, rest and take a break. Pushing through the pain is actually damaging and can cause injuries.
When to See a Doctor for Golf-Related Back Pain
Some of the back pain can stop just by using ice and resting. But see one of our specialist if you have any of the following:
Pain persisting over a few days
Numbness or tingling in the legs
Difficulty walking or standing due to weakness
Waking at night with pain
At Lancaster Orthopedic Group, we treat golf back injuries through diagnosis and therapy. With our excellent care from physical therapy to advanced therapies, we can help you get back to the course safely. We have a team of specialties including surgeons, Dr. Michael P. St. Onge, Dr. Christopher R. Cook. Pain management specialists, Dr. Bruce H. Hsu. Occupational medicine primary care physician, James A. Rochester, M.D., and a talented team of physical therapists!
Final Thoughts
Golf doesn’t have to hurt your back if you play smart. Focus on good form, strength, and proper warm-ups to avoid injuries.If back pain keeps you from enjoying the game, don't take a chance. Our team at Lancaster Orthopedic Group can help you find relief and prevent future problems.Need help with golf-related back pain? Contact Lancaster Orthopedic Group today to schedule an appointment.By following these tips, you can keep playing golf without hurting your back. Stay active, stay safe, and enjoy the game!
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