Golfers and Rotational Back Pain: Restoring Hip and Thoracic Mobility

Golf is not exactly a high-impact sport, but the swing does require a lot of rotation from the body, specifically the lower back.

If there is restriction in the hips or mid to upper back, the lower back will compensate to provide most of the twisting motion. As time goes on, this can lead pain and stiffness after 18-holes.

Hip Mobility

Your hips are the prime movers helping to create a powerful and purposeful golf swing. If they are not moving properly, the lower back takes over for the movement and does creates the rotation.

Limited hip mobility can be identified from tightness following playing time, inability to fully rotate, stiffness that is one sided, and difficulty fully following through in the swing.

Mid-Upper Back

Your thoracic spine is also able to provide rotation.

Long hours in front of a computer, driving long distances, and looking down at a phone are some of the reasons as to why we have stiffness in our upper and middle backs. This restricts that area from being able to rotate when swinging a club. Similarly to the hips, the lower back will compensate and take over for this movement.

We can benefit from some mobility work to help get these regions moving better before playing time.

5-minute Golfer-Friendly Warmup:

1. Standing Thoracic Rotations

Cross arms over your chest and gently rotate you upper body to each side. Keep your hips squared. 10 reps per side.

2. Walking Lunges

Take 10 controlled walking lunges on each leg to help warm up your hips, glutes, and legs.

3. Bodyweight Squats

Perform 10-15 90-degree squats to get your lower body warmed up.

4. Progressive Practice Swings

Start with 8 easy half swings, then gradually get into your full swing.

The goal here is to warm up your body and not force your swing when your body is not ready.

Core Strength

Warming up your body and working on mobility is very important for the game of gold, but your core is equally as important in being able to provide spinal mobility during your swing.

Exercises including bird dogs and pallof presses are a great way to help provide support to your lower back while playing.

How Can Chiropractic Care Help

If lower back pain consistently shows up every time you play, it might be time to have it looked at.

At Carpe Diem Chiropractic, we evaluate your swinging mechanics to see where something might be off or where you might be compensating.

Treatments that may be helpful in correcting these patterns are adjustments, manual work, stretching, and corrective exercises that may fix any imbalances.

Our goal is to help you get back to playing the game that you love and make sure you can safely continue long term.