Most back pain among golfers is caused by the immense twisting force (spinal rotation) that occurs during swinging, combined with weak core muscles. The best way to help prevent it is a 10 to 15-minute dynamic warm-up as well as a cool-down to reduce lactic acid buildup.
When playing, if you experience radiating pain or numbness in your legs, see a doctor immediately, as it may be a sign of a herniated disc.
Many golfers have experienced back pain or fatigue after a round or practice session. One reason for this is the nature of the golf swing, as the swing requires the rapid and continuous twisting of the torso. If the muscles and body aren't properly prepared, muscle pain or injury can occur.
Understanding the causes of back pain, along with proper warm-up and post-sports care, will help golfers play safely and be able to enjoy the game.
 

Back Pain: Something Golfers Should Be Aware Of and Know How to Properly Treat

Golf may seem like a low-impact sport, but in reality, hitting a golf ball requires the simultaneous movements of many body parts, with rapid rotations or twists of the torso. This type of movement puts a heavy strain on the back muscles and hips, which can lead to back pain.
Golfers with good physical flexibility and who properly warm-up will have a lower risk of injury.
 

3 Warm-up Techniques to Reduce Back Pain

A proper warm-up isn't just about light stretching. It needs to prepare the nervous system and muscles for the complete range of motion that a golf swing requires. We recommend spending 10-15 minutes warming-up before each round of golf.
Here are some great warm-up techniques:
Dynamic Warm-Up (5–7 minutes) — Prepare your muscles. Start with these dynamic movements to increase blood flow and muscle temperature:

• Torso Rotation — Stand straight and slowly rotate your torso left and right 10 times per side to activate your back and hip muscles.
• Hip Circle — Stand with your hands on your hips and rotate your hips in a circular motion 10 times per direction.
• Leg Swing — Swing your leg up and down and to the side 10 times — per side — to warm up your hip flexors.
• Arm Circle — Rotate your arms in a circular motion — both forwards and backwards — 10 times.
• Shallow Squat — Gently squat 10 times to activate your glutes and quads.

Static & Mobility Stretches (5–8 minutes) — Increase flexibility after the dynamic warm-up. Perform these static stretches to increase your range of motion:

• Thoracic Spine Rotation Stretch — Lie on your side, bend your knee, and rotate your shoulder for 20–30 seconds. Repeat with the other side. This improves thoracic spine mobility.
• Hip Flexor Lunge Stretch — Hold a lunge for 30 seconds per side. This reduces tension in the lower back.
• Seated Piriformis Stretch — Sit cross-legged and bend forward for 30 seconds. This stretches the hips.
• Cat-Cow Stretch — Crawl, bending your back up and down 10 times. This stimulates spinal mobility.
• Calf Stretch — Stand with your heel against a wall and hold for 30 seconds, then switch sides. This helps prevent calf pain.

Golf-Specific Activation (3–5 minutes) — Practice your swing gently. Start with a light practice swing at 50% speed, gradually increasing to 75% and then 100%. This allows your neuromuscular system to adapt before going full power.
 

Why is Warming Up Before Playing Golf So Important?

Warming up helps:

• Prepare your muscles for movement
• Increase body flexibility
• Reduce the risk of injury

Some suitable warm-up exercises include:

• Stretching your back and shoulder muscles
• Stretching your hip and torso muscles
• Doing gentle torso rotations

 
 

Post-Golf Recovery Tips

After a round of golf, you need to relax your muscles. Proper recovery after a round is just as important as warming up. Skipping this step is a reason why many golfers unknowingly accumulate injuries. Ways to help with recovery include:

• Stretching after the game
• Getting enough rest
• Getting a massage or undergoing other muscle relaxation activities

Cool-Down Stretching (10 minutes)
Right after a game, when you are still hot and full of sweat, is the best time to stretch, as this is when your muscles are at their most flexible.
Hold each of the following poses for 30–45 seconds:

• Lower back stretch (knee-to-chest) — Lie on your back and pull your knees towards your chest. Holding this position relieves the tension in your lower back muscles.
• Pigeon pose or figure-4 stretch — This stretches the piriformis and glutes, reducing hip tension.
• Side bend stretch — Stand straight, raise your arms above your head, and slowly bend to the side, stretching the muscles on your side. Then repeat with the other side.
• Pectoral stretch — Push out your chest and extend behind you. This reduces shoulder tension.
• Standing calf stretch — This stretches both the gastrocnemius and soleus calf muscles to prevent nighttime cramps.

 

Recovery

Sports medicine experts recommend the following recovery methods after a game:
Hydration & Nutrition — Drink water immediately and pay attention to your nutrition.

• Drink at least 500 ml of water immediately after finishing a game to replace fluids lost through sweat.
• Consume some protein within 30 minutes after a game to help repair muscles.
• Avoid alcohol immediately after a game as it hinders the recovery process.

 
Contrast Therapy (Ice & Heat) 

• Ice packs are to be applied to areas with acute pain within the first 24–48 hours, for 15–20 minutes at a time.
• Heat packs or warm baths help relax the muscles and improve blood circulation for better long-term recovery.
• Contrast showers (alternating hot and cold) are popular among high-level athletes.

 
Tools to Help with Recovery 

• Muscle massages or performing self-myofascial release with a foam roller helps reduce the accumulation of trigger points, aka muscle knots.
• Using percussion massagers or vibration therapy devices can help increase blood flow and reduce muscle tension.
• Wearing compression wear can help reduce swelling and accelerate leg muscle recovery.

 

Calf Pain After Playing Golf

Calf pain, especially during the night or upon waking up in the morning, is common among golfers. The main causes are:

• Walking an average of 7–10 kilometers per round, which often leads to calf muscle fatigue
• Unbalanced weight distribution between the setup and address, which affects one of the leg's muscles more than the other
• Dehydration, which increases the risk of cramps
• Golf shoes that do not provide proper arch support

 
For pain management, stretch your calf muscles before bed every night, drink plenty of water, take magnesium supplements if cramps occur frequently, and consider using shoes with custom insoles.
 

When Does Back Pain Require a Doctor's Visit?

Minor muscle soreness after playing sports is normal, but certain signs indicate the need to be examined by a sports medicine specialist:

• Severe back pain that does not improve within 48–72 hours
• Pain radiating down the leg (may be nerve compression)
• Numbness, weakness, or tingling in the leg or foot
• Back pain accompanied by problems with bowel movement — seek immediate medical attention if this occurs
• Pain that occurs while resting or through the night
• If you have a history of osteoporosis, spinal surgery, or cancer

   

Frequently Asked Questions (FAQ)
Questions golfers often have about back pain

 
Q: How long should I stop playing golf for if I have back pain after playing?
A: It depends on the severity of the pain. Minor muscle soreness usually subsides within 2–3 days, but if the pain is severe, you should rest for at least 1 week and consult a doctor before returning to the golf course.
 
Q: How long should I warm up for before playing golf?
A: At least 10–15 minutes, divided into a dynamic warm-up (5–7 minutes), static and mobility stretches (5–8 minutes), and a light swing practice (3–5 minutes).
 
Q: Do beginner golfers have a higher risk of back pain?
A: Yes. Because their swing mechanics are not yet perfected — the muscles used are not yet strong enough, and their bodies are not accustomed to repetitive movements. Learning with a golf instructor from the beginning can significantly reduce this risk.
 
Q: Are recovery devices such as percussion massagers really helpful?
A: There is evidence that percussion massagers and vibration therapy can reduce muscle tension and increase range of motion. However, it should not be used on areas with acute inflammation or suspected fractures.
 
Q: As I get older, what special precautions should I take when playing golf?
A: Do not neglect warm-up exercises, as tissue flexibility and elasticity decrease with age. You may also consult your doctor or physical therapist to design an exercise program suitable for your age.
 


By Dr. Wichan Kanchanatawan, Sports Medicine Specialist and Director of the Bumrungrad Sports Medicine & Joint Center