You arrive at the club with five minutes to spare, take a couple of practice swings and step straight onto the first tee. By the back nine, your lower back is stiff and your wrists are starting to grumble. A short warm-up and a few simple habits during your round can help your body last the full 18 holes.

Why golf asks a lot of your body

The golf swing is a fast, powerful twist that you repeat many times over several hours. Your lower back, hips and wrists all work hard to create that speed and absorb the impact at the ball.

Among amateur golfers, the lower back is the most common place for problems, with around a quarter reporting back trouble in some studies. Wrists come up often too, and around two thirds of wrist problems affect the lead wrist, the left one for a right-handed golfer.

A short warm-up before the first tee

A warm-up gets your muscles ready for the speed of your swing. In one study, golfers whose warm-ups lasted at least ten minutes had fewer injuries than those who did less or nothing.

Something to try before your first shot:

• Walk briskly for a few minutes, perhaps around the putting green.
• With a club across your shoulders, turn gently from side to side.
• Swing your arms in big, easy circles, then make some slow half swings.
• Hit a few short shots before building up to full swings with longer clubs.

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

Carrying your bag or using a trolley

Carrying your bag over several miles adds up, especially for your back and shoulders. If you carry, a bag with two straps spreads the weight evenly across both shoulders, and keeping it light helps too. Many golfers find a trolley a real relief over 18 holes, especially on hilly courses or on days your back feels less willing.

How you lift your bag matters as well. Bending your knees and keeping the bag close to your body is kinder to your back than reaching down with straight legs.

Looking after your back through the round

Much of the strain on your back comes from how your swing finishes. A finish where you lean back with your spine arched, sometimes called a reverse C, puts extra load on your lower back.

Something to try is letting your hips turn fully through the shot so you finish tall, facing your target. A golf professional can help if you would like to work on this. Between shots, you could take a moment to stand tall, gently arch backwards with your hands on your lower back, or turn slowly from side to side.

Looking after your wrists

Your wrists take most of the impact at the ball, especially if you hit the ground hard or catch a root or stone. A few habits can help:

• Grip the club firmly enough to control it, but not tightly.
• Aim for shallow divots rather than digging into the ground.
• Take extra care with shots from hard ground or deep rough.
• Wearing a glove can help you hold the club securely with less effort.

Making it part of your routine

The easiest way to stick with a warm-up is to make it part of arriving at the course. Building in ten minutes before you tee off soon becomes a habit, and many golfers find their first few holes improve as a bonus.

What to take away

• Warm up for at least ten minutes before your first tee shot.
• Build up from short shots to full swings with longer clubs.
• Use a double-strap bag or a trolley to spread the load.
• Let your hips turn fully so you finish tall, facing your target.
• Grip the club firmly but not tightly, and aim for shallow divots.

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