Golf with neck or shoulder pain and how to adjust without losing your game
Nicola Tik
Neck and shoulder pain can make the golf swing feel awkward and restricted, and for recreational players it often raises the question of whether to keep playing at all. For most people, continuing to play with some adjustments is both possible and sensible. This article looks at what tends to drive neck and shoulder pain in golfers and how to keep your game going while things settle.
The golf swing involves the neck and shoulder working hard throughout. At address, the neck is held in a sustained rotated and flexed position while the player looks down at the ball. Through the backswing, the trail shoulder moves into a significant range of external rotation while the neck rotates in the same direction. The downswing and follow-through reverse that pattern rapidly, with the lead shoulder now driving through and the neck rotating the other way.
That combination of sustained position at address and rapid rotation through the swing places repeated demand on both the neck and shoulder across every shot in a round. For recreational players who carry tension through the upper body, or who lack mobility through the thoracic spine higher up the back, the neck and shoulder tend to absorb more of that demand than is comfortable.
The neck and shoulder do not work in isolation during the swing. Stiffness or pain in one area often affects how the other moves. A restricted shoulder can cause the neck to rotate further than it should to compensate during the backswing. A stiff or painful neck can limit the upper body rotation of the swing and cause the shoulder to work harder to generate the same range.
This connection means that addressing both areas, rather than focusing only on where the pain is felt, tends to produce better results. Improving thoracic spine and shoulder mobility alongside managing neck symptoms is often more effective than treating the neck in isolation.
Shortening the backswing is one of the most practical adjustments available during a period of neck or shoulder pain. A three-quarter backswing reduces the range of motion demanded of both the neck and the trail shoulder considerably, and for most recreational players has a relatively small effect on distance while significantly reducing the load on both areas.
Reducing the total number of shots in a round or practice session limits the repetitive demand on the neck and shoulder without removing you from the game. Playing nine holes, or taking a trolley rather than carrying a bag to reduce shoulder load between shots, are practical adjustments that most recreational players can make.
Tension through the upper body during the swing is worth paying attention to. Many golfers carry significant tension through the neck and shoulders without being aware of it, particularly under pressure. Taking a moment to consciously soften the shoulders and relax the neck before each shot is a simple habit that reduces unnecessary load through both areas across a round.
Thoracic spine mobility, the ability of the mid-back to rotate freely, is one of the most useful qualities for protecting both the neck and shoulder during golf. When the mid-back rotates well, the neck and shoulder are not asked to compensate for its stiffness. Consistent mobility work targeting the thoracic spine tends to have a positive knock-on effect on both areas over time.
Rotator cuff and upper back strength supports the shoulder through the demands of the swing and reduces the fatigue that tends to accumulate in the shoulder and neck through the later holes of a round.
If you would like to try a guided stretch for the neck and shoulder, VIDA has a short video you can follow at your own pace.