Why Your Golf Swing Hurts Your Back More Now Than It Used To

Golf might seem like a relaxing and gentle activity for all ages, but it can pack a powerful physical punch just like any other sport. Your golf swing twists and compresses your spine, and as you get older, it can put you at an increased risk of back pain and injury.

It’s normal for your muscular strength, spinal flexibility, and recovery capacity to decline with time, and it’s important to understand how and why those changes might impact your favorite hobbies. The good news? You don’t have to give up golf.

Here’s why your golf swing might be hurting your back more than it used to and what you can do about it, from our sports medicine team at Full Orthopedics Urgent Care in North Miami Beach, Florida.

Can playing golf make your back hurt?

The short answer is yes. The movements required with a modern golf swing twist your spine and put a surprising amount of pressure on your lower back. Poor mechanics, such as over-rotating your shoulders relative to your hips, locking your lead foot, or forcing a rigid lead arm, can also add extra stress to your lumbar spine.

Jumping into full swings without stretching, taking practice swings, or gradually increasing your movement increases your risk of injury dramatically. Plus, reduced flexibility and strength from tight hamstrings, stiff hips, or weakened core muscles limit proper rotation and shift stress onto your lower back.

Smart strategies to protect your back on the course

If you’ve noticed your back hurting after a round of golf, there are steps you can take to protect your spine and still enjoy the sport.

Start with a proper warm-up

Before you play, try warming up with dynamic stretches for your torso, hips, and hamstrings. Do gentle practice swings, starting with wedges and progressing slowly toward drivers. Even though it might sound simple, warming up before a round of golf can significantly decrease your risk of injury all on its own.

Strengthen your core and spine-supporting muscles

Along with warm-ups before golf, consider adding some activity to your off days. Regular exercises that target core stability, thoracic rotation, and pelvic flexibility build resilience in your spine and help distribute force evenly throughout your body.

Optimize your swing mechanics

Adopt a more “senior-friendly” swing: one with less torque and rotational load on your spine. This may mean allowing your lead foot to pivot, letting your head move with your torso, and minimizing forced hip-shoulder separation.

Take a look at the clubs you’re using. Clubs that once matched a younger swing speed may now drive you to overcompensate, and clubs with more forgiving shafts can help reduce spinal strain.

Allow adequate recovery

Give your body time between rounds to rest and recover. Avoid playing too frequently, and prioritize rest days to reduce overuse injury.

When to go to the doctor for back pain

Even with smart prevention, persistent back pain can still happen. Consider going to urgent care if you have severe or radiating pain, especially if it travels down your leg, causes tingling or numbness, or limits your ability to walk.

Unexpected swelling, fever, or loss of bladder or bowel control are other rare but serious symptoms that need immediate evaluation. And if you have persistent pain that doesn’t improve despite rest, modified swing, or home-based care, schedule an appointment with our team.

At Full Orthopedics Urgent Care, our specialists are trained in advanced care for back and sports-related injuries, and we can get you started on a prompt and effective treatment plan. Whether through physical therapy, nonsurgical injections, or, in some cases, minimally invasive interventions, our goal is to get you back on the course stronger and safer than before.

If your golf game once felt easy but now leaves your back stiff and sore, you're not imagining things — it’s a combination of body changes and biomechanical stress. But with tailored strategies like warm-ups, swing adjustments, and timely medical guidance, you can continue enjoying the sport you love without paying the price in pain.

Walk into our clinic or contact us by calling our office today at 305-343-1365 to schedule an appointment.