Does Golf Give You Back Pain? What Causes Pain and Top Tips To Stay Injury Free
The modern game of golf originated in Scotland in the 15th century and is a growing and popular sport played by over 55 million people worldwide (Farrrally et al., 2023). It is played by young and old with various skill levels (Edwards et al., 2020).
Golf is a sport that provides both exercise and social interaction benefits (McHardy, et al., 2005). It also has a unique handicap system so amateur players of different skill levels can compete with each other.
Not only is golf a popular leisure activity, but golf has been a professional game since 1895 and hosts competitions for professional sportspeople competing worldwide. Some of these golfers can earn big winnings -the top earner in 2024 was John Rahm, collecting $105.8 million. $20 million of these earnings were in endorsements and $35 million from the recently formed LIV tour (Leighfield, 2025). With additional events such as the Ryder Cup, Solheim Cup and inclusion in the Olympics, golf has become increasingly popular for professional players to compete in, as well as becoming a familiar sport with increasing viewing ratings on TV.
Compared to other sports, golf is a low-intensity sport (Murray et al., 2016) associated with a moderate risk of musculoskeletal injury (Smith et al., 2018); however, golfers aren’t immune and can suffer injuries that may hinder or pause their playing ability. Common injuries in golfers have included the lower back, elbow, shoulder and knees (Gosheger et al., 2003. McHardy et al., 2007., and Mitchell et al., 2003)
Low back pain is the most common complaint among golfers (Watson et al., 2023; Lindsay & Vandervoort., 2014) which can hinder both amateur and professional golfers. Research investigating the illnesses and injuries among 910 amateur golfers calculated 5.93 lost days of golf in a 5-month season due to lumbosacral pain (Robinson et al., 2024). Epidemiological studies have shown that low back pain is reported in approximately 25% of golf injuries (Gosher et al., 2003),although this has been reported as low as 18.2% (McHardy et al., 2007) and as high as 54% (Sagaya et al., 1999).
So why could golf cause back pain?
Golf is an asymmetric sport involving club swing motions, incorporating large-magnitude trunk, shoulder, and lead hip movements. These swings are repeated around a golf course of up to 18 holes. These movements include significant axial twisting, compression and anterior-posterior shearing, and lateral bending during the swing (Gluck et al. 2008). It is easy to blame overuse for back pain in amateur golfers, but Horsea and Gatt (1996) found that poor swing mechanics and poor physical conditioning were the main reasons for low back pain in amateur golfers, whereas overuse is the leading cause behind professional golfers (Lindsay & Vandervoort., 2014).
So, let’s look at the science. Forces on the lower back have been investigated by Hosea and Gatt (1996). They calculated the compressive, shear, lateral-bending and rotational loads on L3-4 during a golf swing from four amateur and four professional golfers. The amateur golfers recorded higher average peak shear loads (596 Newtons compared with 329 Newtons for the professionals), while the compressive load was considerably higher amongst the professionals (7584 N versus 6100 N). These average compressive loads represent forces equivalent to about 8 times body weight. In comparison, running produces spinal compression forces equal to approximately 3 times body weight (McHardy et al., 2006) Gatt et al., (1999) showed compression forces of 8,679 ± 1,965 N when American footballers forcibly made contact with a heavy blocking sledge. This indicates that amateur golfers can suffer with more than approximately twice the force of a professional player.
Is this due to an amateur being less skilled and having poorer technique than a pro? We can also question if golf is the cause of back pain. The American Journal of Sports Medicine ran a study which surveyed 196 new golfers and found that 25% of players suffered low back pain during a 1-year study. However, most of these players did not believe that their back pain was the cause of their injuries; instead, the golf aggravated their pre-existing pain due to the forceful movements of practising and playing (Burdorf et al. 1996). Indeed, mechanical lower back pain is one of the most common reasons a patient would see their GP (Horses & Gatt 1996), so the general public might be suffering from lower back pain anyway. Still, their golf swing may aggravate a pre-existing back issue.
Murray et al. (2023) conducted a cross-sectional study of the characteristics and prevalence of musculoskeletal complaints in 1170 golfers. They found that the volume of injuries among recreational golfers was more straight forward to their age-matched and gender-matched general population. So, the complaints about injuries associated with golf were the same as in their everyday lives. Hanna et al. (2019) looked at 479 university employees with sedentary jobs (i.e. prolonged sitting). They found that 61% of those staff reported low back pain, but vigorous physical activity was strongly inversely related to lower back pain. If we have a sedentary job, we are more likely to have back pain in the first place, before we start hitting golf balls. But if we add in activity into our day it will help offset the risk of back pain.
Ultimately, there is no avoiding that back pain can hinder the keen golfer, and prevention is better than cure. If we identify the risk factors, players, coaches, and strength and conditioning practitioners should be able to implement prevention measures.
Swing Technique, Biomechanics and Strength:
Edwards et al. (2020) examined biomechanics as a risk factor in golf. Their research showed that LBP was associated with truck muscle activation, hip strength and mobility, and pelvis and trunk rotation. Lindsey and Vandervort (2014) also found that golfers with LBP had less hip and spinal mobility and a delay in core muscle activation compared to golfers without LBP. They also found that discrepancies in their swing mechanics were a factor.
Similarly, Cole and Grimshaw (2008) used electromyography to compare golfers with and without back pain. They discovered that golfers with back pain switched on their more superficial muscles (erector spine) significantly in advance of their back swing. In contrast, golfers without back pain switched on their deep muscles (transverse abdominals and multifidus).
Golfers with a low handicap are more likely to have increased peak pelvis rotation speed and gluteus maximus and medius strength when compared to high-handicap golfers. (Callaway & Glass 2012). Edwards et al. (2020) also found that having a stronger gluteus maximus and medius can increase trunk stability throughout the swing and reduce LBP in golfers.
Body Mass Index (BMI):
Height-to-weight ratio plays a part in LBP. Smith (2018) found that the higher the BMI, the higher the occurrence of LBP in golfers. They hypothesised that at higher BMIs, there is an increased spinal loading during the golf swing.
Bag Carrying:
Bag carrying can also contribute to LBP. Research by Goshler et al. (2003) shows a higher prevalence of LBP for those who carry a bag versus those who do not. It does not mean we can use a golf buggy; instead, an electric golf bag is a great way to get a good walk in without the stress of approximately 8kg on your back.
Overuse:
Even with low-handicap golfers, approximately 34 swings per round are common which does not include the swings on the driving range to warm up beforehand. Research has shown that too much golf can lead to LBP, especially in professional players (Gosheger et al., 2003; McHardy et al., 2006.)
So, how can we prevent back pain in golfers? Here are some take-home tips.
Swing Mechanics: Edwards and Wang (2020) advised that golf teaching professionals can recognise technical errors, so seeking an assessment and professional advice from a golf pro to adjust swing mechanics and reduce excessive stress on the lower back.
Physical Fitness: Improve your trunk and hip flexibility. Work on those deep spinal stabilisers and gluts. Not only will this help you hit the ball further, but it will also help reduce the risk of injuring your back. Get a programme from a qualified S&C coach that you can carry out at home or at the gym and try to carry out these exercises regularly and consistently.
Body Weight: Keep your body weight under control. Try not to have too many cakes or beers at the 19th hole!
Equipment Choices: Invest in a golf trolley so you don’t have to carry a heavy bag of clubs on your back for hours around a golf course. Seek advice from an equipment golf pro to ensure you have the correct fitting clubs for you, your body and your swing.
Don’t play/practice excessively: Find the right balance between practising to improve performance versus listening to your body. Get the right balance between volume and recovery.
In summary, LBP in golfers is influenced by various factors, including swing mechanics, physical conditioning and equipment choices. Implementing preventive measures such as professional swing assessments, targeted physical conditioning, programming, weight control and mindful equipment selection can help reduce the risk of LBP and enhance the golfer’s performance and enjoyment of your sport.
References:
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