Medically reviewed by M. Thurairaj, Registered physiotherapist. · Last reviewed June 2026.
Where the swing loads you
The rotation of a golf swing demands mobility through the hips and upper back and stability through the core. When the hips or upper back are stiff, the lower back compensates and takes more of the twist than it should. Over a round, and a season, that is where tightness and aches tend to build.
Looking after the back
Working on hip and upper-back mobility takes pressure off the lower back, and a proper warm-up before teeing off helps. Recovery massage can ease the tight back, hips and shoulders that the swing builds. As always, sharp pain, pain down the leg, or pain after a heavy twist should be assessed rather than played through.
Key takeaways
- The swing loads the lower back, hips and shoulders
- Stiff hips and upper back make the lower back overwork
- Mobility, a warm-up and recovery help
- Sharp or leg pain after a twist needs assessment
Frequently asked questions
Why does my lower back hurt after golf?
Often because stiff hips or upper back make the lower back take more of the swing's twist. Improving mobility above and below helps share the load.
Should I warm up before a round?
Yes. A few minutes of gentle rotation and mobility before teeing off prepares the back and hips and reduces the niggles that build over 18 holes.