Short Answer
Back pain after golf is extremely common – but it’s not something you should just accept as part of the game. The golf swing places significant rotational stress on the lumbar spine, and without adequate mobility, strength, and technique, the lower back absorbs load it shouldn’t. The good news is that most golf-related back pain responds well to the right rehabilitation approach.
Why Do Golfers Get Back Pain?
The golf swing is one of the most demanding rotational movements in sport. In a fraction of a second, your spine rotates, extends, and laterally flexes – repeatedly, across an entire round. When the hips, thoracic spine, or glutes aren’t moving as they should, the lumbar spine compensates and takes on excess load.
The most common reasons golfers develop back pain:
- Limited hip mobility — when the hips can’t rotate freely, the lower back rotates instead
- Poor thoracic (mid-back) mobility — a stiff thoracic spine forces the lumbar spine to overwork
- Weak glutes and core — without these as a base of support, the back muscles fatigue and become overloaded
- Overuse — playing frequently without adequate recovery or conditioning
- A sudden increase in rounds or range sessions
What Type of Back Pain Do Golfers Get?
Muscle-related back pain
The most common type. Overworked or poorly conditioned back muscles fatigue and become tight. This typically presents as an ache or stiffness during or after a round, often worse the following morning.
Facet joint irritation
The facet joints in the lumbar spine can become irritated by repeated extension and rotation — particularly during the follow-through phase of the swing. This tends to produce a more localised, sharp pain.
Disc-related pain
Repeated rotational loading can contribute to disc irritation or injury. This may present with back pain that radiates into the buttock or leg. If you have leg pain alongside your back pain, it’s important to get this assessed properly.
Sacroiliac joint (SIJ) dysfunction
The SIJ connects the spine to the pelvis and can become irritated in golfers, particularly if there’s an imbalance in hip mobility or glute strength.
Can You Keep Playing Golf With Back Pain?
It depends on your pain level. Use this as a guide:
Pain scale guide:
- 0–3/10 pain — you can generally continue playing, but address the underlying cause
- 4–5/10 pain — reduce your rounds, shorten your session, and seek assessment
- 6/10 or above — stop playing and get it properly assessed before returning
If your back pain is accompanied by leg pain, numbness, or tingling, seek assessment promptly — this needs a more thorough clinical evaluation.
What Actually Helps Golf-Related Back Pain?
Hip mobility work
Restricted hip rotation is one of the most common contributors to golf back pain. Improving hip mobility reduces the rotational demand placed on the lumbar spine during the swing.
Thoracic mobility
A stiff mid-back forces the lower back to compensate. Targeted thoracic mobility exercises are often a game-changer for golfers with persistent back pain.
Glute and core strengthening
Weak glutes and a poorly conditioned core leave the back muscles doing far more work than they should. A structured strengthening programme addresses this at the root cause.
Swing assessment
Sometimes the issue is technique rather than conditioning. A movement assessment can identify swing faults that are loading your spine in a way it can’t handle — and give you actionable corrections.
How Long Does Golf Back Pain Take to Resolve?
Muscle-related back pain that’s been present for a few weeks typically responds well within 4–8 weeks of targeted rehabilitation. Longer-standing issues, or those involving the disc or facet joints, may take longer and require a more structured approach.
The key factor is addressing the underlying cause — not just managing symptoms. Golfers who simply rest, then return to play without changing anything, almost always find the pain returns.
When Should You See a Sports Rehabilitator?
Book an assessment if any of the following apply:
- Pain has been present for more than 4–6 weeks
- Pain is affecting your swing, your round, or your daily life
- You have pain radiating into your leg or buttock
- Rest helps temporarily but pain returns every time you play
- You want to understand the root cause and fix it properly
At HD Sports Rehab in St Albans, we assess your movement, your hip and thoracic mobility, your strength, and your swing mechanics to give you a clear picture of what’s driving your back pain — and a structured plan to resolve it.
We’re ideally placed for golfers playing at Verulam, Batchwood, Redbourn, and Porters Park golf clubs.
Key Takeaways
- Back pain after golf is common but not something you should just accept
- The most frequent causes are restricted hip mobility, poor thoracic mobility, and weak glutes
- Most golf-related back pain responds well to targeted rehabilitation
- Leg pain alongside back pain needs prompt assessment
- Addressing the root cause — not just resting — is what prevents it coming back
Frequently Asked Questions
Why does my back hurt after golf?
Most golf-related back pain is caused by the lumbar spine absorbing rotational load it shouldn’t — usually because of restricted hip or thoracic mobility, or insufficient glute and core strength.
Is it OK to keep playing golf with back pain?
If pain is mild (3/10 or below) and settles quickly after a round, you can often continue with some modifications. Pain above 6/10, or pain that’s getting progressively worse, means you should stop and get it assessed.
How do I stop my back hurting after golf?
A combination of hip mobility work, thoracic mobility exercises, and glute and core strengthening addresses the most common root causes. A sports rehabilitator can assess your specific movement patterns and give you a targeted programme.
Can a sports rehabilitator help with golf back pain?
Yes — a thorough assessment will identify the specific factors contributing to your back pain and give you a clear rehabilitation plan, including any technique modifications needed.
How do I book at HD Sports Rehab?
Book directly at hdsportsrehab.co.uk – no GP referral needed. You just book straight in for an inital assessment, or FREE 15 min discovery call to discuss your options!
The fix isn’t just rest. It’s improving hip and thoracic mobility, strengthening the right muscles, and understanding what’s driving the problem in your specific swing.
We’re ideally placed for golfers at Verulam, Batchwood, Redbourn, and Porters Park