Lower back pain is one of the most common frustrations I see in golfers. It’s that dull ache after a few rounds, the sharp twinge mid-swing, or the stiffness the next morning that makes you dread picking up the club. It can make your game miserable and your performance inconsistent.
But here’s the truth, not all back pain is forever. In fact, most of the golfers I work with aren’t dealing with something “broken,” but with a body that’s simply out of balance. With the right plan, you can feel better, move better, and play better for years to come.
Why Golfers Get Lower Back Pain
The golf swing is a powerful, repetitive movement that demands coordination, strength, and rotation through the entire body. When one area isn’t doing its job, the lower back often picks up the slack.
The most common issues I see include:
- Limited mobility in the hips or upper back (thoracic spine), forcing the lower back to rotate too much.
- Weak deep core muscles, leaving the spine less supported through the swing.
- Poor posture or swing mechanics, such as excessive arching or early extension.
- Fatigue or overuse from long rounds, rushed warm-ups, or lack of recovery.
Over time, these factors cause the lower back to do more than it’s designed for, and eventually, it starts to complain.
The Fix: Strengthen, Mobilise, and Control
Rest alone rarely solves golf-related back pain. The key is to restore movement where you need it and build stability where it matters most. When we do that, the back can finally relax and do its proper job – supporting, not compensating.
Here are three simple, effective exercises that I use regularly with my clients, featured in my recent Instagram reel:
ALSO: Essential Lower Body Workout for Golfers: Boost Power, Stability, and Performance
1. Dead Bug – Core Stability
The Dead Bug is one of my go-to core exercises. It teaches you to stabilise your spine as your limbs move, just like in your swing.
Try this: Lie on your back with your knees and arms up. Lower the opposite arm and leg while keeping your back flat. Slow, controlled movement is key.
2. Open Book Stretch – Upper Back Mobility
When the upper back is stiff, the lower spine twists too much to make up for it. The Open Book helps free up that mid-spine rotation so your swing feels smoother and your lower back can relax.
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Try this: Lie on your side with your knees bent. Open your top arm across your body, rotating your chest toward the ceiling. Pause, breathe, and return.
3. Pallof Press – Anti-Rotation Strength
Golfers need to control rotation, not just to create it. The Pallof Press strengthens your core’s ability to resist unwanted movement – a key ingredient for power and injury prevention.
Try this: With a band or cable at chest height, press your hands out in front of you and hold. Resist the pull – your core should do all the work.
ALSO: Golf Exercises: 10-Step Core Workout for Golfers
The Bigger Picture
These three exercises might look simple, but when done consistently, they can make a real difference to how you move and feel on the course. Add them into your weekly routine and you’ll likely notice less discomfort and more control in your swing.
The most important thing is to have a structured plan, one that builds mobility, strength, and stability around your body’s specific needs. With the right guidance, golfers can overcome back pain, hit the ball further, and enjoy the game for longer.
Your back doesn’t need rest, it needs better movement.
Lower back pain doesn’t have to be the end of your golf journey. With the right plan, a bit of consistency, and a focus on smart movement, you can keep your back strong, your swing smooth, and your game exactly where it should be on the fairway.
About the Author
Rachael Tibbs is a TPI Golf Fitness and Strength & Conditioning Coach, Sports Massage Therapist, and founder of DynamicGolf in Leeds. She has worked with golfers of all ages and abilities for over 10 years and is passionate about helping players stay healthy, move better, and play their best golf for longer.
Have you tried any of these lower back exercises? Let us know how you get on with these exercises for lower back pain? Tell us on X!
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