Back pain is currently the #1 complaint among golfers, from amateurs to pros. Yet, in most cases, the problem isn't a lack of strength or a "dangerous" swing.
The true cause is almost always the same: stiffness in the pelvis and hips, combined with poorly distributed rotation throughout the body.
When the pelvis no longer rotates correctly, the body looks for solutions elsewhere. And more often than not, the lower back takes the hit—repeatedly, hole after hole, swing after swing.
Result: pain after 9 or 18 holes, stiffness the next morning, loss of fluidity, and sometimes the fear of swinging freely.
The good news? This problem is not an inevitability tied to age or golf. It is directly linked to mobility, core control, and how your body manages rotation.
Why Your Back Suffers After 18 Holes: The Role of the Hips
The golf swing is a complex, asymmetrical rotation movement repeated hundreds of times during a round. To be well-tolerated by the body, this movement must be intelligently distributed.
The pelvis and hips are designed to absorb and produce rotation. The lumbar spine (lower back) is built for stability, not to compensate for lack of movement elsewhere.
When the hips become stiff (due to lack of mobility, prolonged sitting, or lack of maintenance), rotation no longer happens where it should. The body then shifts the effort to the lower back.
This is when: mechanical stress increases, muscles tighten, the brain triggers protection mechanisms (braking the movement), and pain appears—often several hours after your game.
The longer you play without correcting this imbalance, the more the problem sets in. It’s not a power issue; it’s a movement distribution issue.
The Magic Trio: Mobility, Deep Core Stability, and Stretching
To durably relieve back pain for golfers, it’s not enough to simply "get stronger" or "stretch randomly." The effective approach relies on three inseparable pillars:
Mobility (The Priority)
Restoring range of motion to the hips and pelvis allows rotation to return to where it belongs, decreasing pressure on the lower back and leading to a freer swing.
Deep Core Stability
A stable trunk secures the spine, transmits power without pain, and prevents dangerous compensations. Stability shouldn't "lock" you; it should provide control.
Smart Stretching
Stretching helps release tension after the game, improves recovery, and maintains mobility gains over time. It is the combination of all three that yields lasting results.
EXERCISE | Unlocking Your Hips (To Relieve Lower Back Pressure)
In this first video, we show you a simple but fundamental exercise for golfers suffering from lower back issues.
Goal: Restore hip mobility, free the pelvis, and reduce pressure on the lumbar spine during the swing.
This exercise directly improves: internal and external hip rotation, pelvis/trunk coordination, and swing fluidity.
Practiced regularly, it often reduces pain within weeks while improving the quality of your movement.
Anti-Pain Warm-up. A pre-round warm-up sheet to take with you. Download My Free Cheat Sheet
The Side Plank: Securing Your Spine
The side plank is one of the most effective and underrated exercises for golfers. Unlike "classic" planks, it targets deep core muscles, lateral stability, and rotational control.
This is exactly what the back needs to handle the swing without pain. In this video, we show you proper positioning, common mistakes, and how to adapt it to your level.
A well-executed core routine protects the spine, secures the lower back, and helps you swing with confidence even late in the round.
Back pain in golf is not a fatality. It’s a signal of a functional imbalance, not a weakness.
By restoring pelvic mobility, intelligently strengthening the core, and maintaining recovery, you can play pain-free and longer.
Core & Mobility Pack (3 Months)
Strengthen your "Core," secure your back, and find a fluid, pain-free swing for the long season ahead.
More Info on the Core & Mobility Pack