3 Secrets to Keep Back Pain Away From Your Golf Game

 With roughly 26 million golfers in the United States—and about 6.5 million over the age of 65—it’s no surprise that back pain is one of the most common golf injuries.

As we age, natural spinal mobility decreases, making us more susceptible to spine injuries. In fact, studies estimate that nearly 35% of all golf injuries occur in the lower back, making it the #1 location for golf injuries. Even more concerning, the direct annual costs for low back pain exceed $91 billion in the U.S. alone.

The good news? Back pain doesn’t have to keep you off the course. Read ahead as I share 3 secrets to protecting your back and keeping golf enjoyable at any age.

1. Warm Up With Dynamic Stretches

Warming up properly is critical—especially as you get older. Yet, many golfers skip it.

With more baby boomers eager to keep playing golf into their later years, a 10–15 minute dynamic warm-up can make the difference between pain-free play and nagging injuries.

Dynamic stretches take your body through large movement patterns, starting slow and gradually increasing speed. Think of it as “priming” your muscles, joints, and nervous system for the demands of the swing.

And here’s the truth: you’ll probably spend more time putting on your shoes, grabbing a cart, or chatting in the clubhouse than it takes to do a quick warm-up. So there’s really no excuse.

👉 Check out the video below for a demonstration of a great dynamic golf warm-up routine.

Click Here to Learn More About Relieving Back Pain With Pilates

2. Swing the Club—And Swing Often

Have you ever counted how many swings you take in a single round?

• A skilled golfer may only need 70–80 swings, with about a third being putts.

• For higher handicaps, it could be 90–100 swings—not including warm-up or practice swings.

That’s a lot of stress on the body. Which is why it’s essential to:

• Warm up first (see #1!) before swinging at full speed.

• Start slowly, then gradually build intensity.

• If you play every week, practice at the range at least once a week.

• If you play less often, hit the range 1–2 weeks before your round to prepare your body.

Consistent practice not only improves your performance, it conditions your back and core muscles to handle the repetitive load of the game.

3. Improve Hip Mobility and Strength

This is one of the most overlooked areas when it comes to preventing golf injuries.

Golf requires a significant amount of rotation. If your hips are tight, that extra stress goes straight to your lower back. Over time, this leads to stiffness, pain, or even injury.

On the flip side, strong and mobile hips protect your spine and give you more control and power.

• During the downswing, the hips initiate movement. Weak hips = slower swing.

• Open your hips too early and you risk slicing the ball.

• Strong hips help you control follow-through, reduce strain on your back, and maximize consistency.

Simply put: better hips = better golf and less back pain.

Final Thoughts: Keep Your Back in the Game

Golf is one of the greatest games for staying active, social, and competitive well into your later years. But going in unprepared—especially without a warm-up or hip mobility work—significantly increases your risk of lower back injuries.

To recap:

• Do a dynamic warm-up for 10–15 minutes before your round.

• Swing often, but only after warming up properly.

• Improve your hip strength and mobility to protect your spine.

These simple strategies will help you stay pain-free, improve your performance, and enjoy more years on the course.

See you at the 19th hole!