How to Prevent and Treat Back Pain from Golfing

Sunny skies and warm Florida weather make golf a year-round activity. While it might not be a sport that you think goes hand in hand with severe injuries, many golfers experience back pain, usually resulting in muscle strains and sprains.

Fortunately, there are ways you can prevent back pain from forming as well as treatment methods if your back is causing discomfort. However, if pain persists or increases, you may want to consult a back doctor, such as those at Orthopedic & Laser Spine Surgery.

How Can Golfers Prevent Back Pain?

There are several ways to reduce your back pain as a golfer such as stretching, using proper swinging techniques, and strengthening your core.


A few simple warm-ups can go a long way to reducing any pain. If it’s cold, you should always take time to get the blood flowing. Cold muscles are more rigid and prone to injury. Some popular stretches include:

  • Leg swings: Stand on one leg while swinging the opposite leg back and forth 10 to 15 times. Switch legs and repeat.
  • Lunge with reach: Lunges are an excellent way to warm up your hip muscles. Hold a golf club at both ends, lunge, and then push your arms up. Repeat this 10 times for each leg.
  • Pivot rotation: Take a golf club and hold it at both ends with your feet shoulder-width apart, then rotate the club from side to side. Do this 20 times.
  • Lunge and twist: The final stretch is a lunge and twist. Hold a club at both ends, and as you lunge forward, place the club behind your head. Twist your body to each side five times and repeat for the other leg.

Proper Swinging Techniques

When you step up to the ball or tee, make sure you’re close enough. Your golf club should reach the ball with your arms straight out but still relaxed. You also want to make sure you swing in a fluid and natural motion to avoid straining your back.

Strengthen Your Core

Even though it may seem like a laid-back sport, golf can sometimes require serious stamina. When you’re not on the green, do simple exercises to strengthen your core. Crunches, planks, and hip thrusts can go a long way, and these exercises will also increase your flexibility and help with your swing.

Treating Back Pain from Golf

Most back pain will go away on its own within a couple of days or weeks. Muscle strains are the most common golf injury, and resting can ease this pain. Just remember not to rest too much, as it can actually worsen your injuries. Switching between heating pads and ice packs can reduce stiffness and swelling, while Tylenol and Advil can reduce any discomfort.

If your pain increases after a month or so, you may want to visit the doctor. If you have a fever, lose control of bladder or bowel functions, or experience unexplained weight loss, seek medical attention immediately. In addition, if you have a family history of severe medical conditions such as diabetes or cancer, you should consult a doctor at the onset of your pain.

Get Back to the Green with Help from Award-Winning Back Doctors

Playing golf is a great and fun form of exercise. Unfortunately, a back injury from golf can leave you bedridden. Don’t let an injury prevent you from playing the sport you love. Contact the board-certified back doctors at Orthopedic & Laser Spine Surgery. Our experienced spine specialists will work with you to limit your pain through conservative healing methods or minimally invasive surgeries.

Call (855) 853-6542 or complete a contact form to speak with one of our award-winning doctors today!

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