How to Prepare Your Back for Golf Season

John K. Hong, M.D. | 4/11/25

As the days get longer and the fairways start calling, golfers everywhere are dusting off their clubs and gearing up for another season on the course. But before you tee off, there’s one thing that needs just as much attention as your swing: your back.

Golf is a beautiful game, but it’s also deceptively hard on the body—especially the lower back. If you’re not careful, an early-season injury can bench you for weeks. Here’s how to make sure your back is as ready for the season as your short game.

1. Start with Mobility

Back pain in golfers is often tied to poor mobility—especially in the hips and thoracic spine (your upper and mid-back). If those areas are stiff, your lower back ends up doing all the work during your swing.

Try these mobility drills:

• Cat-Cow Stretch: A great warm-up for spinal movement.

• Thoracic Rotations: Open up that upper back with some dynamic seated or kneeling rotations.

• Hip 90/90s: Loosen up your hips to take pressure off your lumbar spine.

Do these daily or at least before you play or hit the range.

2. Strengthen Your Core (the Right Way)

Your core isn’t just your abs—it's your entire trunk, including the muscles around your spine. A strong core helps stabilize your body throughout the golf swing, reducing stress on the back.

Focus on:

• Dead Bugs and Bird Dogs: These improve core stability with low spinal strain.

• Side Planks: Great for building oblique strength, which supports rotational movement.

• Pallof Presses: An underrated move that challenges your core to resist rotation—a key for golfers.

  
  

Skip the crunches. They can actually aggravate back issues.

3. Don’t Skip the Warm-Up

Too many golfers go from the car to the first tee without a real warm-up. Swinging cold is asking for a tweak—or worse.

Before your round:

• Spend 5–10 minutes doing dynamic movements (arm circles, leg swings, trunk twists).

• Take practice swings gradually, increasing range and intensity.

• Do a few air squats or lunges to get the blood flowing.

  
  

4. Check Your Swing Mechanics

A swing that puts too much torque on the lower back is a recipe for injury. If you’re feeling pain after playing, consider seeing a golf pro or physical therapist for a movement assessment.

Things to watch for:

• Excessive lumbar extension (arching your lower back)

• Limited hip rotation

• Over-reliance on arms instead of using the whole body

Sometimes, small tweaks to your posture or tempo can make a huge difference.

5. Recover Like a Pro

Recovery isn’t just for tour players. If you’re playing multiple rounds or practicing heavily, your back will thank you for a good cooldown routine.

Post-round tips:

• Gentle stretching (especially hamstrings and hip flexors)

• Foam rolling or massage

• Epsom salt bath or light walking to keep things moving

  
  

And always listen to your body—soreness is fine, sharp pain is not.

Final Thoughts

Your back is the unsung hero of your golf game. Treat it with care, and it’ll carry you through the season (and hopefully to a lower handicap). A few minutes a day spent on mobility, strength, and recovery can save you from weeks on the sidelines.

Here’s to a healthy, strong, and swing-ready golf season—see you on the green!

If you are experiencing back pain, for more information or to schedule a consultation, contact our clinic today at (435) 714-7180. Parkview has offices in Park City and Salt Lake City to conveniently serve you!