Your neck or shoulder has started aching, and every swing, putt or look down the fairway seems to remind you of it. Golf asks a lot of your upper body, from the turn of your backswing to holding your head steady over the ball. A few changes to how you practise and play can help you stay on the course while things settle.

Why golf can affect your neck and shoulders

In a golf swing, your shoulders turn a long way while your head stays fairly still, looking down at the ball. That means your neck rotates a lot compared with your body, especially at the top of the backswing and through the follow-through. Your lead shoulder, the left for a right-handed golfer, moves across your body and works hard to control the club.

Long spells hunched over putts, hitting bucket after bucket of balls on the range, or carrying a heavy bag can add to the load. When the load rises faster than your neck or shoulder can adapt, they can become sore. In most cases they are irritated rather than damaged, and settle with a few changes.

Adapting your swing for now

You do not need a whole new swing. Small changes can ease the load:

• Shorten your backswing to three-quarters, which reduces how far your shoulders and neck have to turn.
• Let your head turn a little with your body on the follow-through, rather than holding it fixed.
• Swing at an easier pace, rather than going for maximum distance.
• Grip the club lightly, which lets your shoulders stay looser.
• Tee the ball up a little more, and use clubs that feel easier to hit, like hybrids instead of long irons.

Many golfers find a shorter, smoother swing is just as accurate.

Hitting off the mat or the ground

Hitting into hard ground, a mat or thick rough can send a jolt up your arms into your shoulder. While things settle, you could hit from the tee or from a good lie, and avoid taking deep divots. Leaving out bunker shots for now can help too.

On the range

Range sessions often involve many swings in a short time. Some ideas:

• Hit fewer balls, with a pause between each one.
• Spend more time on chipping and putting, which asks less of your neck and shoulders.
• Take a break every 15 to 20 balls to roll your shoulders and move your neck.

Putting and chipping

Long spells bent over the ball can tire your neck. Standing a little taller at address, stepping away between practice putts and looking up to the hole between strokes can help. A longer putter lets some people stand more upright.

Around the course

Some changes away from your swing can help too:

• Use a trolley or buggy rather than carrying your bag.
• If you carry, use a double-strap bag and fewer clubs.
• Play nine holes rather than eighteen for now.
• Lift your bag in and out of the car with both hands, keeping it close to your body.

Reading how you respond

A mild ache during or after a round that settles within an hour or so is usually fine. If your neck or shoulder is sorer the next morning, or it aches at night, play fewer holes or hit fewer balls next time.

Warming up

A short warm-up helps your neck and shoulders feel ready before the first tee. Something to try:

• Slowly turn your head to look over each shoulder.
• Roll your shoulders backwards five times.
• Hold a club across your shoulders and gently turn your body to each side.
• Make a few slow half swings before building up.

If you would like a guided stretch, VIDA has short videos you can follow at your own pace.

Building strength

Strong upper back and shoulder muscles help you control the club with less strain. Something to try two or three times a week:

• Shoulder squeezes. Sit tall, draw your shoulder blades back and down, hold for five seconds, then relax.
• Back lifts. Lie on your front on the floor, gently lift your head and chest a little way, then lower.
• Outward turns. With your elbow tucked into your side and bent, hold a light band and slowly turn your forearm outwards, then back.

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

Building back up

As things settle, you can gradually bring back your full swing, more holes and longer range sessions, one at a time. Your VIDA pain check-in is a good way to keep track of how your neck or shoulder responds.

What to take away

• Golf turns your shoulders a long way while your neck holds your head over the ball.
• A shorter, smoother swing with a lighter grip can ease the load.
• Hit fewer balls on the range and avoid hitting into hard ground.
• Use a trolley or a double-strap bag around the course.
• Warm up before you play and build upper back strength alongside.

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