So how about this, one of the best ways to alleviate back pain is …… playing golf. Having been involved with Professional, amateur and beginner golfers over the last 25 years, I have lost count of the number of times I’ve heard “it’s not surprising I’ve got a bad back, I play golf”.

The point being, it isn’t the golf, it’s poor technique. Now, before you rush off to your local golf-pro for endless lessons, try and appreciate this poor technique I mention is often momentary, i.e. a single shot poorly executed. It will be an unstable stance owing to an awkward lie, over-rotation on the backswing, plain and simple tiredness as you get to the latter stages of your round, or even the fact you unexpectedly had to play the day before. All these factors contribute to golf related lower back pain.

What can we do to minimise the risk? Well, firstly reduce your backswing – you’ll be straighter for a start. You know it’s about rhythm and timing. Next, don’t play consecutive days, even if tempted. If you do tend to fatigue towards the end of the round, you have two choices. Get fitter or play 9 holes.

The wonderful thing about the golf swing is it is one of the very few leisure activities that involves spinal mobilisations. Think about it, you flex, side bend and obviously rotate, simultaneously. It’s like you’re having your own Osteopath or Physiotherapist mobilising your spine, except it is more fun and often cheaper!

Exercises to prevent lower back pain
from golf

In terms of actual exercises to prepare for golf, I think there are two important aspects to cover. Firstly, rhythm and co-ordination or balance. Secondly, your lower back, pelvis and hips have to be working as a team in order to allow for a safe and repeatable swing.

The former can be achieved on the actual tee by gentle free and easy air swings, perhaps progressing to holding 2 or even 3 clubs. A good balance exercise is simply standing and lifting one foot off the floor at a time, closing your eyes to make it even more difficult.

The latter requires some floor work, so probably at home or in a gym or class environment. ‘Roll Downs’ are a great way to open up your lumbar spine. Hip mobility can be improved by hip circles (bringing a knee up towards your stomach) as well as stretching of the adductor and glute musculature.

Remember, Golf itself isn’t injurious, but poor technique most certainly is.