The Golfer’s PT Checklist
5 Exercises to Prevent Back Pain and Increase Drive Distance
Golf is a demanding rotational sport, requiring a precise balance of stability and mobility that places significant stress on the lower back. It is not surprising that back pain remains the most common injury among golfers, with incidence rates ranging from 15% to 34% among amateur players and 22% to 24% among professionals (McHardy, Pollard & Luo, 2006). This pain typically results from limited spinal rotation and insufficient core stability, causing the spine to compensate for restricted hip and shoulder mobility (Edwards, Dickin & Wang, 2020).
A powerful, pain-free swing is not built through more aggressive practice—it is built through targeted preparation. Physical therapists recommend the following five principles to build your exercises around, which are proven to improve power efficiency while protecting the spine:
Prioritizing this physical foundation can meaningfully reduce peak compressive forces on the lumbar spine, resulting in a more consistent, powerful, and sustainable swing. These exercises are simple examples but as always reach out to an exercise professional to ensure your exercises match your fitness level and are modified to address other medical conditions you may have.
Just as you would not walk into a critical client meeting unprepared, you should not step onto the tee box without preparing your body’s mechanics. Persistent back pain should not be accepted as a normal part of the game, nor should it be addressed with generic stretching routines that overlook the importance of stability.
A structured, evidence-based approach to mobility and stability can make a meaningful difference in both comfort and performance on the course. If back pain has become a regular part of your game, it may be worth having your movement patterns assessed by a physical therapist to identify where the real limitations lie.
References
- McHardy, A., Pollard, H., & Luo, K. (2006). Golf injuries: A review of the literature. Sports Medicine, 36(2), 171–187.
- Edwards, N., Dickin, C., & Wang, H. (2020). Low back pain and golf: A review of biomechanical risk factors. Sports Medicine and Health Science, 2(1), 10–18.
