Golf Back Pain and Injuries: A Sports Chiropractor's Guide for Peninsula Golfers
Updated: Oct 20
Golf looks gentle, but the swing is one of the fastest rotational movements in sport, and most golfers repeat it hundreds of times a week between the range and the course. With courses all around the Saanich Peninsula and a long playing season, we see plenty of golfers with sore backs, elbows and shoulders. Here's why golf injuries happen, the most common ones, and a simple mobility routine to keep you swinging comfortably.
Why Golfers Get Hurt
Limited hip and upper back rotation: when the hips and thoracic spine don't rotate well, the lower back is forced to twist more than it should.
High swing volume: long range sessions or playing several rounds a week without building up to it.
Poor warm-up: going straight from the car to the first tee.
Swing mechanics: an overly flat, hard swing, a big "reverse C" finish or gripping too tightly all add load.
Carrying the bag: repeated lifting and carrying, especially on one shoulder.
Common Golf Injuries
Low Back Pain
The most common golf complaint. It's usually a muscle or joint strain from repeated rotation, often linked to stiff hips or upper back. Our guide to the top causes of lower back pain covers this in more detail.
Golfer's and Tennis Elbow
Despite the name, golfers get both: pain on the inside of the elbow (golfer's elbow) or the outside (tennis elbow, often in the lead arm). Both are tendon overload problems that respond well to graded strengthening. See our tennis elbow guide.
Shoulder Pain
Rotator cuff irritation and impingement, especially in the lead shoulder at the top of the backswing. Our shoulder impingement exercises can help.
Neck, Hip and Wrist Pain
Neck strain from holding the head still through the swing, hip pain from limited rotation, and wrist pain from hitting the ground or fat shots are also common.
A 10-Minute Golf Mobility Routine
Do this before a round or range session, and on non-golf days to build mobility:
Brisk walk or march: 2 minutes to warm up.
Open books: lying on your side, rotate your top arm open to stretch the upper back. 8 each side.
Seated or kneeling thoracic rotations: with a club across your shoulders. 10 each way.
90/90 hip switches: sitting on the floor, rotate your knees side to side to open the hips. 8 each side.
Hip hinges with a club: club along your spine, hinge at the hips keeping contact at head, upper back and tailbone. 10 reps.
Lunge with rotation: step into a lunge and rotate toward the front leg. 5 each side.
Practice swings: start with half swings and build to full speed.
Strength for Golf
Two short strength sessions a week make a big difference to both injury risk and distance. Focus on glutes and legs (squats, lunges, bridges), core rotation control (pallof presses, side planks), upper back (rows) and grip and forearms. Our guide to the best exercises for spine health is a good foundation.
How a Sports Chiropractor Helps Golfers
Movement screening: checking hip, thoracic and shoulder mobility to find what's limiting your swing and loading your back.
Treatment: joint mobilization and manipulation, soft tissue therapy, and taping where useful.
Rehab and return to golf: a staged plan, starting with putting and chipping and building back to full swings and 18 holes.
Team care: our massage therapists, acupuncturists and athletic therapist can support recovery and conditioning.
For swing changes, we're happy to work alongside your golf professional.
Frequently Asked Questions
Should I play golf with back pain?
If the pain is mild and settles quickly, shorter sessions focusing on putting and chipping are usually fine. If it's sharp, worsening, or spreads into your leg, take a break and get assessed.
Can chiropractic care improve my golf swing?
Treatment and exercise can improve hip and upper back rotation and reduce pain, which often makes it easier to make a full, comfortable swing. Technique changes are best made with your golf pro.
Should I use a push cart instead of carrying my bag?
If you have back or shoulder pain, a push or power cart is a simple way to reduce load during a round.
Book an Assessment
If golf is leaving you sore, book online or call Saanichton Chiropractic Group at 250-223-0200. Learn more about our sports injury care.
-----------------------------
Comments