WHY YOUR LOWER BACK HURTS AFTER A ROUND OF GOLF

A good golf swing is a big turn. Most of that turn should come from your hips and your mid-back. When either is stiff, the lower back often tries to make up the difference, and it is not built to twist as much as the joints above and below it.

That is why many golfers feel fine on the first tee and sore by the back nine, or wake up stiff the next morning.

Common reasons the lower back takes the load

• Stiff hips that do not turn freely
• A tight mid-back that limits your shoulder turn
• Skipping a warm-up, especially on a cool morning tee time
• Bending to tee up, read putts and pick balls out of the cup dozens of times
• Carrying a heavy bag over one shoulder

A simple warm-up

• Walk briskly for a few minutes
• Gentle trunk turns with a club across your shoulders
• Hip circles and slow leg swings
• Ten easy half swings, then build up to full swings

After your round, a short walk and gentle stretching usually beat sitting straight down in the cart or the car.

When to get it checked

If pain lasts more than a few days, keeps coming back, or runs down your leg, have it looked at. We check how your hips, mid-back and lower back move together and treat the cause, not just the sore spot. Learn more about our golf and pickleball injury care.