Taking Care of Your Back While Enjoying Golf

Q: I’ve just started playing golf, and I’ve noticed that many of my golf buddies who’ve played for years struggle with chronic back pain. How can I avoid developing back problems too?

A: That’s a great question, and I’m so glad you’re thinking about your health early in your golf journey. Golf is a wonderful sport that offers fresh air, movement, and social connection, but it does place unique demands on your body—especially your back. The good news is that with a few thoughtful habits, you can protect your spine and keep your swing smooth and strong for years to come.

Here are some simple but effective ways to care for your back as you play

Warm up with movement and stretching. Start with a brisk walk to get your blood flowing and loosen your muscles. Follow that with a few stretches, especially for your hamstrings and the muscles around your torso. Stretching before and after you play not only helps prevent injuries, it also makes your swing feel more natural and consistent.

Ease into your game. After stretching, take a few practice swings. Begin with half swings and slowly work up to full ones. This helps your body transition into the full motion of the game.

Get a few lessons from a golf pro. It’s easy to fall into bad habits when you’re teaching yourself. A qualified instructor can help you develop a swing that includes movement from your hips as well as your shoulders. This takes pressure off your lower back and makes your swing more efficient.

Use clubs that fit your body. Trying to adjust your body to fit ill-fitting clubs can strain your muscles and joints. Well-fitted clubs support better form and comfort.

Pay attention to your posture. When putting, bend from your hips instead of rounding your back. Using a longer putter can help you stay upright and reduce strain. And when picking up golf balls, try squatting and bending at your knees rather than your waist. These small changes go a long way in protecting your spine.

Visit your chiropractor. A gentle check-up can identify and correct any misalignments in your spine or hips before they lead to discomfort. Keeping your spine in balance helps you move more freely and confidently.

Balance your body. After playing a few holes, try taking a few swings with your non-dominant hand. It might feel a little odd at first, but it helps even out the work your back muscles are doing.

Use a pull cart instead of carrying your clubs. A pull cart lightens your load and turns your walk around the course into healthy exercise without putting strain on your back. Avoid carrying your golf bag when possible—it’s bulky and can throw your balance off.

Support your overall fitness. Golfers who maintain a healthy weight, keep their cardiovascular system strong, and build core strength are less likely to suffer from back pain. A chiropractor, physical therapist, or fitness coach can work with you to create a fitness plan that supports your body’s unique needs.

Golf should be something that brings you joy—not pain. With the right approach, you can enjoy the game while also keeping your spine and body feeling their best.