Is Golf Bad for Your Back

Is Golf Bad for Your Back

If you are a golf lover, you wouldn’t want anything to stop you from enjoying this sport. But sometimes, getting injuries may be a common problem. And you may have also wondered, “Is golf bad for your back?”

The truth is that golf is a fun activity. But if you aren’t careful with it, your back can get hurt. I will give you tips on avoiding getting hurt when playing golf in this post.

Let’s get started.

Is golf a good workout? 

Warming up is essential before playing golf, as it is a great way to exercise. By warming up, you prepare your body for the activity and prevent injuries. 

Once you are warmed up, be sure to stretch your muscles, especially your back. Stretching will help loosen your muscles and prevent them from getting too tight.

You can do several different exercises to improve your game and help prevent back pain. Some of these exercises include stretching, Yoga, Pilates, and weightlifting. 

These exercises will help improve your flexibility, strength, and balance, which are important aspects of golf.

Golf and Back Pain

Why do Golfers Experience Backpain? 

Golfers commonly experience back pain for these reasons.

1. Poor posture

 When you play golf, your body is constantly in a bent-over position, your back will experience issues.

Other issues, such as neck pain and headaches, can be caused by poor posture.

To avoid back pain, make sure to maintain good posture both on and off the golf course.

Try to stand up straight and avoid slouching. When you are bent over during your swing, make sure to keep your spine in a neutral position.

2. Poor swing

A poor golf swing can also lead to back pain. If you are not swinging correctly, the force of your swing can put a strain on your back and cause pain. To avoid this, make sure to learn the proper technique for your golf swing. 

3. Overuse

 Golf can be a strenuous sport, and if you are not careful, you can overuse your back muscles. This can lead to pain and discomfort.

To avoid overusing your back muscles, make sure to take breaks throughout your round of golf. And be sure to stretch out your muscles before and after playing.

4. Muscle imbalances

 If you have muscle imbalances, this can also lead to back pain. When your muscles are not working together correctly, it can stress your back and cause pain.

To help prevent muscle imbalances, make sure to do regular exercises that target all of your muscles. This will help keep them strong and balanced.

5. Weak core muscles

 If you have weak core muscles, this can also contribute to back pain. Your core muscles help support your spine, so if they are weak, it can put a strain on your back.

To avoid this, make sure to do exercises that target your core muscles. 

6. Poor conditioning

If you are not in good shape, this can also lead to back pain. When your muscles are weak and tired, they are more prone to injury.

To avoid back pain, make sure to stay in good physical condition. This means doing regular exercises and staying healthy overall.

7. Tight muscles

Tight muscles can also lead to back pain. When your muscles are tight, they can pressure your spine and cause pain.

To avoid this, make sure to stretch your muscles regularly. And if you feel any tightness in your back, be sure to see a doctor or physical therapist.

8. Wearing the wrong shoes

 Wearing the wrong shoes can also cause back pain. If your shoes do not provide adequate support, this can put a strain on your back and cause pain.

You can avoid this by wearing comfortable, supportive shoes when playing golf.

Common Back Conditions in Golfers

Back problems are common among golfers. This is because of the repeated twisting and turning motion required to play golf. Several common back conditions can affect golfers, including:

1.Herniated Discs

Disc herniations are a common condition among golfers. This is when the discs in your spine become damaged and start to bulge out. This can cause pain, numbness, and weakness in the affected area.

2.Degenerative Disc Disease

Degenerative disc disease occurs as one gets older. When the discs in your spine begin to degenerate and break down, the afflicted area can experience pain, stiffness, and weakness.

3.Spinal Stenosis

When your spine’s spaces become narrow, you have spinal stenosis. Nerve pressure can lead to pain, numbness, and weakness in the spine.

In the event of experiencing any of these symptoms, you should seek medical attention. To help you feel better, there are a variety of treatments available.

How do I protect my back when playing golf?

The following tips will help you prevent back pain.

1. Warm up properly

This means stretching your muscles and getting your blood flowing. It is recommended that you do some light aerobic exercises.This will help you loosen up and prepare your muscles for the game.

2. Use proper form

 When swinging the club, be sure to use your legs and hips for power rather than your back. This will prevent your back muscles from being overworked.

3. Use a golf cart

If you are playing on a course that allows carts, be sure to use one. This will alleviate some of the pressure on your shoulders.

4. Take breaks

If you start to feel any pain in your back, take a break and rest for a few minutes. This will allow your muscles to recuperate and relax.

5. Drink plenty of water

Dehydration can contribute to back pain, so be sure to drink plenty of water before and during your game.

These are some tips that can help you protect your back when playing golf. Follow these tips, and you should be able to enjoy a pain-free round of golf!

How to treat lower back pain from golf 

Back pain can be painful, especially if it comes from playing golf. Below is how you can treat it.

1. Rest

The first and most important thing to do is rest. This means no golf or any other activity that may aggravate your back.

If you’re having trouble resting, consider lying on your back with a pillow under your knees or sitting in a recliner chair.

Don’t forget to apply ice for 20 minutes at a time, several times a day.

If the pain is really bad, you might want to take over-the-counter pain relievers like ibuprofen or acetaminophen. Follow the instructions on the packaging.

2. Stretch and strengthen

Once the pain has started to improve, it’s important to stretch and strengthen the muscles in your back.

In the gym or at home, you can perform several exercises. Start with simple exercises and gradually increase the intensity as your back gets stronger.

3. See a doctor

If the pain doesn’t improve after a few days, or if it’s severe, see your doctor. An appropriate treatment for your back pain will be prescribed by your doctor.

Many different treatments are available for back pain, so don’t hesitate to ask your doctor about what might work best for you.


Lower back discomfort is the most common injury among golfers. It can be caused by several things, such as improper swing mechanics, poor posture, and incorrect equipment selection.

Lower back pain can be prevented or treated in several ways. Be sure to warm up properly, stretch and strengthen your muscles, and see a doctor if the pain doesn’t improve.

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