Why Does Back Pain Flare Up When Golf Season Starts?
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As golf season returns across the North East, many players are eager to get back out on the course. Whether it is your first round in months or you are picking up where you left off, the excitement is the same.
But for a lot of golfers, that first round often comes with an unwelcome surprise, a sore, stiff lower back later that day or the morning after.
Why does back pain flare up when golf season starts?
You head out for your first round of the year, the fairways are still a bit soft, there is a chill in the air, and everything feels fine at first. Then later that evening, or the next morning, your lower back tightens up.
Back pain after golf usually happens because your spine is not prepared for the rotational demands of the swing, especially after a less active winter.
What causes golf back pain at the start of the season?
Common causes of golf back pain include:
- Repetitive rotation through the lower back
- Poor or rushed warm up
- Reduced flexibility after winter
- Weak core and hip muscles
- Playing too much too soon
These factors often combine, which is why many people notice lower back pain after golf early in the season.
What actually happens to your spine during a golf swing?
Every golf swing asks a lot more from your spine than it might feel in the moment.
As you take the club back and rotate through the shot, your lower back goes through a combination of:
- Rotation
- Side bending
- Compression
That means your spine is not just turning, it is also tilting and absorbing force at the same time.
One powerful drive might feel effortless, but over a full round you are repeating a small twisting motion hundreds of times. If your body is not prepared for that, it is easy for irritation and strain to build up.
Why does winter make golf back pain worse?
One of the main reasons back pain appears at the start of the season is what happens during the winter months.
Many golfers:
- Play less often
- Move less day to day
- Lose strength in their core and hips
- Become less flexible
This is known as deconditioning.
When you return to golf, your body is less able to handle the demands of rotation and power, which increases strain on your lower back.
Why early season conditions make things worse
It is not just your body that has changed over winter, the conditions play a role too.
Cold mornings, soft ground, and heavier clothing can all affect how you move.
Early in the season, this often means:
- Stiffer swings
- Less stable footing
- More effort through each shot
This combination increases the load on your spine, especially if you have not warmed up properly.
Why is warming up before golf so important?
Skipping a proper warm up is one of the most common causes of lower back pain after golf.
Without preparing your body:
- Your spine is less mobile
- Your muscles are tighter
- Your swing may be less controlled
This increases the likelihood of strain, especially during your first few drives.
A simple 5 minute warm up before you tee off
You do not need a full routine in the gym to protect your back. A few minutes in the car park or on the first tee can make a real difference.
Try this before you start:
- Hip circles to loosen your lower body
- Gentle trunk rotations to prepare your spine
- Light hamstring stretches
- Body weight squats to activate your legs
- A few slow practice swings
This helps your body move more freely and reduces the strain on your spine from the very first shot.
How can you prevent lower back pain after golf?
If you want to reduce golf back pain this season, focus on a few simple habits.
- Warm up before every round
Gentle movement prepares your spine for rotation - Build up your playing gradually
Avoid going straight into full rounds after a quiet winter - Improve strength and mobility
Focus on your core, hips, and lower back - Pay attention to early warning signs
Tightness or discomfort is a signal to ease off
A simple start of season game plan
One of the biggest mistakes golfers make is doing too much too soon.
A gradual approach helps your body adapt and reduces the risk of injury.
Week 1 to 2
Start with 9 holes or a relaxed session at the range
Week 3 to 4
Build up to 18 holes and introduce simple strength or mobility work twice a week
Taking this approach helps you enjoy the full season, not just the first few rounds.
When should you take back pain seriously?
Most back pain after golf settles with simple changes. But some symptoms need attention.
Look out for:
- Pain travelling down your leg
- Pins and needles or numbness
- Weakness in your leg or foot
- Pain that wakes you at night
- Pain that is affecting your game and spilling over into daily life
If you notice any of these, stop playing and seek assessment promptly, as it could be linked to conditions like a slipped disc or sciatica.
Protect your spine before the season begins
Golf should feel enjoyable, not something that leaves you struggling after every round.
If you are experiencing golf back pain in the North East, including areas such as Teesside and County Durham, getting the right advice early can help you stay on the course.
At SpineArt, we specialise in assessing and treating spinal conditions so you can move with confidence and play without pain.
Protect your spine before the season begins by booking an assessment with SpineArt today.
FAQ
Lower back pain after golf is usually caused by rotational strain, poor warm up, and reduced strength or flexibility after a period of inactivity.
Golf is not harmful when your body is prepared, but poor technique, lack of warm up, and overplaying can increase the risk of injury.
Warm up properly, build up gradually, and improve your strength and mobility to better support your spine.
