Golf may look like a low-impact sport to the untrained eye, but seasoned players know that it can take a serious toll on your body—especially your back. Between repetitive swinging, bending, twisting, and walking the course, it’s no surprise that back pain is among the most common complaints among golfers. If not addressed, these issues can lead to chronic pain, nerve compression, herniated discs, and, in severe cases, the need for surgery.
The good news? You can take proactive steps to protect your spine and stay in the game. Stretching is one of the most effective ways to maintain flexibility, reduce stiffness, and prevent injuries. In this post, we’ll explore how golf impacts your back, the muscles involved in the game, and eight targeted stretches that can help you avoid post-round aches.
Different Muscles Used When Golfing
Golf may be one swing, but it’s a full-body sport. Understanding which muscles are engaged can help you train and stretch more effectively, whether you’re teeing off or working on your short game.
- Upper back: Your upper back—particularly the trapezius and rhomboids—helps stabilize your shoulders and supports proper posture during the swing. These muscles are activated as you rotate and follow through.
- Shoulders: Golf requires a full range of motion in the shoulders. The rotator cuff and deltoids play a significant role in lifting and rotating the arms, especially during the backswing and downswing.
- Core: Your core muscles are the powerhouse of your swing. They generate torque, stabilize the spine, and coordinate the rotational movements that drive your shot.
- Lower back: The lumbar spine absorbs the brunt of the stress during twisting and bending. Weakness or inflexibility in this region can lead to strain or long-term injury, especially from overuse.
- Forearm: Strong and flexible forearms (including the flexors and extensors) are crucial for grip and club control, particularly in the follow-through phase.
- Hamstrings: Tight hamstrings can alter your posture and restrict your hip mobility, putting more strain on your lower back during setup and rotation.
How Golf Affects a Golfer’s Back
Golf swings involve powerful, asymmetrical rotations that place repetitive stress on the spine, especially the lumbar region. This motion, combined with poor mechanics or inadequate warm-up, can lead to:
- Muscle strains
- Facet joint irritation
- Disc herniation
- Sciatica or nerve impingement
Lower back pain is so prevalent among golfers that it accounts for nearly one-third of all golf-related injuries. Whether you’re an amateur or a seasoned pro, stretching is one of the best ways to keep your spine healthy and mobile—helping you avoid downtime and stay in the game.
8 Stretches for Golfer’s Back
Below are eight effective stretches designed to target the muscles most involved in your golf swing. These can be done at home, on the course, or in the locker room. Incorporate them into your post-game or daily routine for the best results.
1. Quadriceps Stretch
Targets: Quadriceps and hip flexors
How to do it:
- Stand tall and hold onto a wall or chair for support.
- Bend your right knee, bringing your heel toward your buttocks.
- Grab your ankle with your right hand and gently pull until you feel a stretch in the front of your thigh.
- Keep your knees close together and your posture upright.
- Hold for 20–30 seconds, then switch sides.
Benefits for golfers: This stretch opens up the front of the thighs and hips, promoting better posture and pelvic alignment during your swing.
2. Forward Fold Using a Chair
Targets: Hamstrings, lower back, and spinal extensors
How to do it:
- Sit on the edge of a sturdy chair with your feet flat and shoulder-width apart.
- Slowly hinge forward at the hips, lowering your chest toward your thighs.
- Let your arms dangle toward the floor or rest them on your shins.
- Relax your neck and hold for 30 seconds.
Benefits for golfers: This stretch gently decompresses the lower spine and loosens tight hamstrings, reducing back strain during play.
3. Seated Hip Flexor Stretch
Targets: Hips, thighs, and lower back
How to do it:
- Sit on a bench or firm chair with one leg extended behind you (lunge position).
- Keep your back upright and gently push your hips forward.
- You should feel a stretch in the front of the hip of the extended leg.
- Hold for 20–30 seconds, then switch sides.
Benefits for golfers: Improves hip extension and mobility, which are crucial for a fluid backswing and follow-through.
4. Kneeling Hip Stretch
Targets: Hips, glutes, and thighs
How to do it:
- Start in a kneeling position with one leg forward at a 90-degree angle (lunge position).
- Tuck your pelvis under and press your hips forward.
- Keep your torso upright and avoid overarching your back.
- Hold for 30 seconds, then switch sides.
Benefits for golfers: Reduces stiffness in the hip flexors and glutes, helping you rotate more freely.
5. Over-the-Head Lateral Side Stretch
Targets: Lats, obliques, and spine
How to do it:
- Stand with your feet hip-width apart.
- Extend your right arm overhead and gently lean to the left.
- Keep your core engaged and avoid collapsing your chest.
- Hold for 20 seconds, then switch sides.
Benefits for golfers: Enhances lateral spinal mobility and helps you generate power through trunk rotation.
6. Lying Knee Rolls
Targets: Lower back and hips
How to do it:
- Lie on your back with your knees bent and feet flat on the floor.
- Extend your arms out to the sides in a T-position.
- Slowly drop both knees to one side while keeping your shoulders grounded.
- Hold for 20–30 seconds, then rotate to the other side.
Benefits for golfers: Mobilizes the lumbar spine and relieves tension in the lower back after a round.
7. Hip-Hug Stretch
Targets: Lower back, obliques, and hips
How to do it:
- Lie on your back and bring your right knee toward your chest.
- Hug your knee with both arms and gently pull it across your body toward the opposite shoulder.
- Hold for 20–30 seconds, then switch legs.
Benefits for golfers: Stretches the lower back and outer hip muscles that support your swing rotation.
8. Cat-Cow Stretch
Targets: Spine, back muscles, and core
How to do it:
- Begin on all fours with your wrists aligned under your shoulders and knees under your hips.
- Inhale as you drop your belly toward the floor, lift your head and tailbone, and arch your back—this is the cow position.
- Exhale as you round your spine toward the ceiling, tucking your chin to your chest and drawing your belly in—this is the cat position.
- Flow gently between cat and cow for 30–60 seconds, moving with your breath.
Benefits for golfers: Promotes spinal flexibility and mobility, gently loosens the back before or after a game, and helps restore alignment after repetitive twisting motions.
When to Stretch
The best time to stretch is after a brief warm-up (such as walking or gentle swinging) or after your round. Stretching cold muscles can increase the risk of strain, so always get your body moving first. Post-round stretching helps your muscles relax and return to their natural resting length, aiding in recovery and reducing stiffness.
Additional Tips to Prevent Injuries When Golfing
Stretching is only one part of a well-rounded injury prevention plan. Here are other key strategies:
- Warm up properly
- Take at least 5–10 minutes to walk briskly, swing gently, and loosen your joints before playing. Professionals at the highest level often do a short, explosive strength workout BEFORE their competition rounds to prime the system and prepare the body for the rigors of the golf swing.
- Improve your swing mechanics
- A professional swing coach can help you correct compensatory patterns that may stress your back. TPI experts (www.mytpi.com) know the body and the golf swing.
- Maintain neutral spine positioning
- Avoid excessive arching or slumping during setup. Engage your core to protect your spine.
- Strengthen your core
- A strong core helps stabilize your body during dynamic movement and reduces pressure on your spine.
- Know your limits
- Golf can be addictive, but overexertion—especially for beginners or weekend warriors—can lead to overuse injuries.
Swing That Golf Club With a Healthy Spine
Golf should be enjoyable—not painful! By incorporating regular stretching and making smart choices on the course, you can protect your back and extend your playing years. Whether you’re a hobbyist or a healthcare provider guiding a patient, the message is the same: a flexible spine is a healthy spine. Take a few minutes after each round to show your back some love, and it will return the favor every time you step on the course.
Aside from your back muscles, golf can injure your elbow. Dive deeper to understand this condition called medial epicondylitis or also known as golfer’s elbow.