Why does my back hurt after a game of golf?

Golf may seem like an ‘easy’ sport in principle. Concept-wise, it doesn’t have as many rules or ‘need-to-knows’ as other sports. However, that thinking is where many people go wrong. While it may look simple, golf requires complex discipline and control to not only play a great game but also reduce the chance of injury.

If you’re noticing back pain after you’ve finished on the course for the day, it may be a result of a lack of many things, most of which are preventable. Not sure what this means? We’ve detailed it below, including how you can make corrections to reduce your likelihood of aches and pains. 

Identifying your swing patterns is key to both performance and injury prevention.

Your Swing Mechanics May Be Out Of Line

Your swing is one of the biggest contributors to how your body feels after a round, and if your mechanics are off, your back is usually the first to let you know. Swinging just because it “feels right” can often do more harm than good.

To protect your spine, especially your lower back, it’s essential to build your swing around a strong, stable core. Letting your chest overextend or your back collapse puts unnecessary strain on your lumbar spine and surrounding muscles. Over time, this can lead to back, shoulder, or hip issues, especially if an early extension is part of your regular swing pattern.

Focus on creating a posture that’s athletic and balanced: spine neutral, core gently engaged, knees slightly flexed, and weight evenly distributed through your feet. A setup like this gives your body the support it needs to rotate safely and efficiently through every shot, reducing back pain related to golfing.

Your Core And Glutes Are Weak

Certain muscles support your spine throughout your golf swing. So, if they’re not strong enough, they can limit your performance and cause pain after you’ve finished a round. Strengthening your core and glutes, for this reason, can stabilise your spine throughout your swing, limiting the chances of injury. 

If you’re unsure how to strengthen your core and glutes, the following exercises are a fantastic gateway. 

For Your Glutes

1. Glute Bridges: Lie on your back, knees bent. Drive through your heels to lift your hips, squeezing your glutes at the top.

2. Clamshells: Lie on your side, knees bent. With a resistance band above your knees, open and close your top knee, keeping your hips stacked.

3. Split Squats (or Lunges): Focus on controlled movement and keeping your front knee aligned. This builds glute and leg strength with stability.

For Your Core

1. Dead Bugs: Lie on your back, engage your core, and slowly extend your opposite arm and leg without letting your lower back arch..

2. Bird Dogs: On all fours, extend one arm and the opposite leg. Focus on slow, controlled movement with minimal hip rotation.

3. Planks (and Side Planks): Hold a strong, neutral spine position. Aim for 30–60 seconds while keeping your core activated and hips level.

You’re Not Warming Up

Be honest with yourself. Are you truly warming up before your game? Think about some stretches, some drills, and even applying heat before you play (especially during the cooler months). Without warming up, you’re asking cold, tight muscles to suddenly perform powerful, complex movements. This can lead to strains, stiffness, or even long-term injuries, especially in your back, shoulders, and hips. During cooler months, the risk is even higher, as muscles are more prone to tightness and slower to activate.

A smart warm-up doesn’t need to be long. A mix of light cardio, dynamic stretches, and a few practice swings is enough to get blood flowing and your joints moving freely. Your first hole shouldn’t double as your warm-up. Give your body 5–10 minutes to prep, and your swing (and scorecard) will thank you for it.

You’re Playing Through Tightness

Old injuries can be easily aggravated, particularly if you’re not swinging correctly. If you have an existing injury, either from golf or from something else, it’s critical to get it checked out. A chat with the team at BioGolf can help you identify what’s really going on, and more importantly, how to fix it (or how to work around it). Some of our support includes tailored swing adjustments, strength training and rehab.

Book Your Visit To BioGolf Today

Our team are committed to helping you maintain a great swing, improve your results, lower your percentage and ace your game without injury. Want to stop your back from hurting after you play? Get started by booking your first session.

Stronger legs, steadier swings - stretch with purpose.