Low Back Pain in Golf: Why It Happens and What Actually Helps
- Stephen Byers
- Jan 14
- 4 min read
At The Movement Clinic in Spokane, low back pain is one of the most common complaints among the golfers we treat—ranging from weekend players to low-handicap competitors. Many golfers assume back pain is just part of the game or blame it on getting older. In reality, most golf-related low back pain is predictable, preventable, and treatable once you understand why it’s happening.
As chiropractors who regularly work with golfers, we see clear patterns in what causes low back pain—and what actually helps golfers stay in the game.
Why Golfers Commonly Experience Low Back Pain
There are two swing characteristics we commonly see in golfers who experience low back pain: reverse spine angle and early extension.
Reverse Spine Angle
Reverse spine angle occurs during the backswing. You can identify it by taking a face-on video of your swing.
Draw a circle around your pelvis and another around your head at the top of the backswing
Connect the center of each circle with a straight line
For a right-handed golfer, that line should tilt to the right (away from the target)
If the line tilts toward the target, you’re moving into a reverse spine angle.
For right-handed golfers, this pattern commonly leads to right-sided low back pain. For left-handed golfers, it often causes left-sided low back pain.
Why? As the golfer transitions into the downswing, they often create excessive trunk side-bending to “undo” the reverse spine angle. This causes the joints on the opposite side of the low back to compress against one another, leading to irritation and pain.
Early Extension
Early extension occurs during the downswing. You can identify it using a down-the-line video.
Draw a vertical line just behind your tailbone at address
As the swing progresses, your pelvis should stay on the line or move slightly back behind the line
If the pelvis moves forward and away from the line, you’re early extending
As the pelvis moves forward, compressive forces increase in the low back. These forces are no longer distributed efficiently through the hips and legs, and the low back often absorbs the stress.
Common Physical Contributors We See in Golfers
When we evaluate golfers in our Spokane chiropractic clinic who demonstrate reverse spine angle or early extension, we frequently find the following contributors:
1. Limited Hip Mobility
The hips are designed to rotate. When they don’t, the lumbar spine is forced to rotate and extend more than it should—especially during the downswing. This often contributes directly to early extension and low back pain.
This is one of the most common drivers of golf-related low back pain.
2. Poor Core Control (Not Just Weakness)
This isn’t about having a six-pack—it’s about controlling movement through the trunk and pelvis while power is being generated and transferred.
When core control is lacking:
The low back absorbs excess stress
Swing mechanics become less consistent
Pain often worsens as the round goes on
3. Limited Trunk Mobility
Like the hips, the trunk is designed to rotate. When it doesn’t, golfers often lose posture during the backswing and stand up into reverse spine angle. This increases stress on the spine as the golfer initiates the downswing and must rapidly reverse trunk side-bending.
4. Inadequate Warm-Up and Recovery
Many golfers go straight from sitting at work to the first tee. Cold, stiff tissues limit mobility and contributing to problems like reverse spine angle and early extension.
Similarly, skipping recovery between rounds allows small irritations to accumulate into stiff joints and tight muscles leading to persistent low back pain over time.
5. Difficulty Generating Power
Another common contributor to early extension is difficulty creating power from the ground up. When the legs are weak or slow, golfers may “jump” through the swing, pulling the pelvis toward the ball.
We often find that after improving hip mobility, strength and power development becomes the next critical piece to address.
What Actually Helps Golf-Related Low Back Pain
The most effective approach isn’t just pain relief—it’s improving how your body moves, produces force, and recovers.
✔️ Movement Assessment
Rather than guessing, a proper assessment looks at:
Mobility and stability
Power and force production
Swing mechanics
This helps determine whether pain is coming from physical limitations, swing technique, or a combination of both.
✔️ Chiropractic Care
Targeted chiropractic adjustments can help restore motion to stiff joints and reduce irritation in the spine—especially when combined with movement-based care.
✔️ Targeted Mobility & Strength Work
At The Movement Clinic, chiropractic adjustments are only one part of the plan—not the whole plan. We use targeted soft-tissue mobility and strength work to help you fully recover.
This often includes:
Hip mobility drills
Rotational core training
Thoracic spine mobility
Glute activation and strength work
When done correctly, this takes minimal time and produces meaningful results. For those struggling with a golf-specific training plan you might enjoy our Going Beyond Par training guide available in our website store.
✔️ Smarter Warm-Ups
A 5–10 minute warm-up that prepares the hips, spine, and nervous system can significantly reduce low back strain during a round. This is one of the easiest and most effective changes golfers can make. Example warm ups are also available in the Going Beyond Par training guide.
✔️ Strength and Conditioning Between Rounds
How you train between rounds matters.
Regardless of age, improving strength and speed helps maintain power and efficiency in the swing. Appropriate power reduces compensations and makes golfers less prone to injury.
Should You Stop Playing Golf If You Have Low Back Pain?
In most cases, no.
Pain is often a signal that something needs to change—not that golf needs to stop. With the right assessment and plan, many golfers are able to:
Play with less pain
Improve consistency
Reduce flare-ups
Stay in the game longer
Final Thoughts
Low back pain in golf is rarely random—and it’s rarely “just age.” It’s usually the result of how your body moves, recovers, and manages stress.
If you’re dealing with low back pain during or after golf, the most important step is understanding why it’s happening. From there, the solution becomes much clearer—and far more effective.
If you’re looking for a chiropractor in Spokane who specializes in working with golfers, the team at The Movement Clinic can help you identify the root cause of your pain and build a plan to keep you playing.
Schedule your assessment today!
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