Treating Lower Back Pain From Golf

man-with-lower-back-pain-from-golf

Treating back pain from golf can be as simple as gently stretching, or a more involved process like periods of resting combined with ice or heat therapy. The nagging ache after a round of 18 holes is unfortunately common as back pain from golf affects countless players at every skill level. Whether you're a casual weekend player or a dedicated golfer chasing a lower handicap, the repetitive twisting motion of your swing can take a real toll on your lower back.

If you've been searching for relief, you're in the right place. Keep reading to learn what's causing your discomfort and different methods for treating lower back pain from golf to potentially help with faster and longer-lasting results. 

Try these stretches, lifestyle adjustments, and recovery tools to get you back on the course pain-free.

What Causes Lower Back Pain From Golf?

The golf swing is a demanding athletic motion that puts stress on your spine. Every time you wind up and follow through, you're rotating your torso while keeping your lower body relatively stable, creating a large amount of torque on your lumbar spine. 

Add in the fact that most golfers repeat this motion dozens or even hundreds of times during practice and play, and you have a recipe for repetitive motion injuries. Poor swing mechanics, lack of proper warm-up, and weak core muscles can make this stress even more damaging to your body.

Beyond the swing itself, the physical demands of a full round of golf add to the problem. Carrying or pushing a heavy golf bag, walking uneven terrain for several hours, and bending repeatedly to place and retrieve your ball all strain your lower back muscles and ligaments. When these stressors combine with pre-existing flexibility limitations or muscle imbalances, it's no wonder that lower back pain from golf has become one of the most common complaints among players. 

The good news is that understanding these causes is the first step toward effective treatment and prevention, much like with other summer sports injuries.

Treating Lower Back Pain From Golf

Treating golf-related back pain and finding relief means thinking in both short and long-term approaches. Short-term treatments focus on managing acute discomfort and reducing inflammation, while long-term solutions address the underlying causes to prevent future episodes.

We’ve put together both strategies so you can develop a comprehensive plan for recovering from a sports injury and maintaining a healthy back:

Short-Term Golf Back Pain Treatments

When you're dealing with immediate lower back pain from golf, these methods for quick-relief can help you feel better fast:

  • Apply ice or heat therapy: Ice works wonders during the first 48 hours after pain starts, reducing inflammation and numbing acute discomfort. After the initial inflammation subsides, switching to heat can relax tight muscles and improve blood flow to promote healing.

  • Take anti-inflammatory medication: Over-the-counter NSAIDs like ibuprofen may reduce both pain and swelling in the short term. Always follow the recommended dosage and consult with your doctor if you're using them regularly.

  • Rest in a zero gravity chair: Relax in a zero gravity chair for back pain after a round. These specially designed chairs elevate your legs and recline your back to distribute weight evenly across your body, taking excess pressure off your lumbar spine. The neutral body position is meant to promote better circulation and allow tense muscles to relax, giving you faster relief after a tough round.

  • Try gentle stretching: Light stretches targeting your hamstrings, hip flexors, and lower back can ease muscle tension without aggravating the injury. Focus on slow, controlled movements and avoid any position that increases pain.

  • Use topical pain relief: Creams or patches containing menthol, capsaicin, or lidocaine may provide localized pain relief. They're widely considered to be helpful before bed to help you get quality rest while your body heals.

Long-Term Solutions for Lower Back Pain From Golf Back

Lasting relief requires treating lower back pain from golf at the root cause. Getting to the bottom of the issue may alleviate your discomfort now and build resilience against future injuries. Consider the treatments below and discuss the options with your healthcare provider if needed:

  • Strengthen your core muscles: A strong core provides crucial support for your spine during the golf swing. Regular core strengthening activities targeting your abdominals, obliques, and lower back muscles can reduce stress on your lumbar spine with every rotation.

  • Work on swing mechanics: Back pain from golf often stems from technical flaws in your swing. A qualified instructor can identify compensations or inefficient movements that are straining your back and help you develop a more spine-friendly technique.

  • Daily stretching and mobility work: Flexibility in your hips, thoracic spine, and shoulders allows for proper rotation without overloading your lower back. Dedicating 10-15 minutes daily to targeted stretches can make a significant difference over time.

  • Use a zero gravity chair regularly: Using zero gravity chairs as part of your daily routine helps maintain spinal health beyond just acute recovery. Daily sessions allow your spine to decompress, improve circulation throughout your back muscles, and provide consistent relief from the cumulative stress of regular golfing. This proactive approach mirrors how athletes take care of their bodies for long-term performance.

  • Maintain a healthy weight: Excess weight puts additional stress on your lower back, especially during the dynamic movements of golf. Even modest weight loss can significantly reduce the burden on your spine and improve your overall mobility on the course.

  • Schedule regular sports massage or physical therapy: Professional treatment can address specific muscle imbalances, release trigger points, and improve your overall movement patterns. Many golfers find that regular bodywork sessions keep them playing pain-free throughout the season.

Make Treating Back Pain After Golf Sessions Part of the Practice

The key to enjoying golf for years to come starts by treating your body with the same attention you give to perfecting your swing. By combining methods for immediate relief with proactive long-term treatments, you can break the cycle of recurring back pain from golf and get back to focusing on your game instead of your discomfort. 

Remember that your back health is an investment in your golfing future. Every stretch, every core exercise, and every recovery session builds a stronger foundation for pain-free rounds. Your lower back works hard to power those drives and navigate the course, so give it the support it deserves.

FAQs About Back Pain From Golf

Why does my back hurt after golfing?

Back pain from golf usually comes from the repetitive rotational stress your swing places on your spine combined with physical demands like walking, carrying equipment, and bending. Weak core muscles, poor swing mechanics, and inadequate warm-up routines can intensify this strain.

How long does back pain last after golf?

Mild golf-related back pain usually subsides within a few days with proper rest and treatment. However, if you're experiencing severe or persistent pain lasting more than a week, it's important to consult a healthcare professional to rule out more serious injuries.

Do most golfers have back problems?

Studies suggest that roughly 50% of golfers injuries* are in the form of lower back pain. Professional and amateur golfers alike are susceptible, though proper conditioning and technique can significantly reduce your risk.

What is the best recovery position for golfers?

The zero gravity position elevates your legs above your heart and distributes body weight evenly for ideal post-golf recovery. This position reduces spinal pressure, and is meant to facilitate optimal circulation for healing.

Are zero gravity chairs good for golf back pain?

Yes, zero gravity chairs are good for treating and preventing golf back pain. They provide immediate relief by decompressing your spine and can be used daily as a proactive measure to counteract the cumulative stress from playing regularly.

What stretches help lower back pain from golf?

Cat-cow stretches, child's pose, seated spinal twists, and hamstring stretches are effective for helping with lower back pain from golf. Hip flexor stretches and thoracic spine rotations also address common areas of tightness that contribute to lower back discomfort.

Sources

* https://www.sciencedirect.com/science/article/pii/S1878875024017765

Disclaimer: This content is not medical advice. Please consult with your healthcare professional when considering implementing changes to your health or workout routines to ensure it's compatible with your needs

Back to Health & Wellness