Your lower back has started aching, and you are wondering whether your next round is a good idea. Golf involves a lot of twisting and bending, so a sore back can make itself known on every shot. Most people with recent back pain can keep playing with a few changes to their swing and their round.

Why golf can affect your lower back

A golf swing asks your body to turn quickly one way, then the other, while bent forward over the ball. The faster and harder you swing, the more load goes through your lower back, especially through impact and the follow-through. Bending to tee up, pick the ball out of the hole and lift your bag adds more.

When your back is sore, these movements can bring on discomfort. That does not mean you are doing harm. Research on recent back pain has found that people who carried on with their normal activities, as far as they could, tended to recover more quickly than those who rested in bed.

Easing the twist in your swing

Small changes can spread the turn more evenly and reduce the load on your lower back:

• Let your lead heel lift a little in the backswing, so your hips can turn more and your back does not have to.
• Turn your trail foot out slightly at the address, which can make turning easier.
• Shorten your backswing to three-quarters.
• Swing at an easier pace, rather than going for maximum distance.
• Finish more upright, rather than arching back in a big curved finish.

Many golfers find a smoother, shorter swing is just as accurate, and easier to repeat.

Your set-up

How you stand over the ball matters too. Bending from your hips, with a soft bend in your knees, rather than rounding through your back, can feel more comfortable. Standing a little taller, and a little closer to the ball, can help.

Bending without strain

Golf involves a lot of bending. Some ideas:

• Use a ball pick-up tool on the end of your putter.
• When teeing up or picking the ball out of the hole, let one leg swing out behind you as you bend, holding your club for balance.
• Bend your knees, rather than your back, to pick up your bag.

Around the course

Some changes can ease the load across a round:

• Use a trolley or buggy rather than carrying your bag.
• Play nine holes rather than eighteen for now.
• Walk between shots if you can, as walking often helps a sore back.
• Keep moving while you wait on the tee, rather than standing still for long.

On the range and practice green

Hitting lots of balls in a row can be hard on a sore back. Hitting fewer, with a pause between each, and spending more time chipping and putting can help. Stepping away and standing tall between putts eases the load of bending over the ball.

Warming up

A thorough warm-up helps your back feel ready before the first tee. Something to try:

• Walk for a few minutes.
• Hold a club across your shoulders and gently turn your body to each side.
• Place your hands on your lower back and gently lean back a little way.
• Make a few slow half swings before building up.

Travelling to the course

A long drive to the course can leave your back stiff before you start. Stopping for a short walk on longer journeys, and lifting your clubs out of the boot with both hands, keeping them close, can help.

Reading how your back responds

A mild ache during or after a round that settles within an hour or so is usually fine. If your back is sorer the next morning, play fewer holes or swing more gently next time.

Building strength

Strong back, hip and trunk muscles help your back cope with the twist of a golf swing. Something to try two or three times a week:

• Bridges. Lie on your back with your knees bent, lift your hips, then lower slowly.
• Back lifts. Lie on your front on the floor, gently lift your head and chest a little way, then lower.
• Sit to stand. Rise from a chair without using your hands, then lower slowly.

If you would like to follow along, VIDA has short videos of bridges, back lifts and sit to stands you can use at your own pace.

Building back up

As your back settles, you can gradually bring back your full swing and longer rounds. Your VIDA pain check-in is a good way to keep track of how your back responds.

What to take away

• Staying active usually helps recent back pain settle.
• Let your hips turn more so your back does not have to.
• Use a shorter, smoother swing and finish more upright.
• Use a trolley and play nine holes for now.
• Warm up well and build back and hip strength alongside.

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