Golf Back Pain: Tips for Hot Springs Village and Garland County Golfers
Fall is about as good as it gets for golf around Hot Springs. The summer heat finally backs off, the leaves start turning, and the courses in Hot Springs Village and around Garland County fill up with folks trying to squeeze in a few more rounds before winter. Then, somewhere around the back nine, your lower back starts talking to you.
Golf back pain is one of the most common complaints among recreational golfers. The good news is that a lot of it comes from things you can work on: how you move, how you warm up, and how your body handles the twisting that every swing asks for. Here is a plain-spoken look at why golf can be hard on your back and what may help.
Why Golf Is Tough on the Lower Back
A golf swing looks smooth, but it asks a lot of your body in a short burst. You coil, rotate hard, and then unwind fast, all while bent forward at the hips. Do that dozens of times a round, plus practice swings and range balls, and it adds up.
Common reasons golfers hurt
- Stiff hips and upper back. When your hips or mid-back do not rotate well, the lower back tends to pick up the slack, and it is not built to be the main twisting joint.
- Skipping the warm-up. Driving to the course, grabbing a driver, and swinging hard on the first tee is a recipe for strain.
- Swing habits. Over-swinging, a big reverse spine angle, or a sudden change in your swing can put extra stress on the spine.
- Carrying and bending. Lugging a bag, bending to tee up and pull balls from the cup, and leaning over putts all load the back.
- Playing more than your body is ready for. When the weather turns nice and you go from one round a month to four rounds a week, your back may not be ready.
Simple Habits That May Help Your Back on the Course
Warm up for five to ten minutes
Before you hit a ball, walk briskly for a few minutes, then do some easy hip circles, gentle trunk rotations, and a few slow half swings. Start with short irons before you pull out the driver. It is a small time investment that many golfers say makes their first few holes feel much better.
Work on hip and mid-back mobility
Stretches that open up the hips and help your upper back rotate can take pressure off the lower back. Your body is meant to share the work of the swing, not hand it all to one area.
Build a stronger core
Core strength is not just about sit-ups. Exercises that help you keep your trunk steady while your hips and shoulders move, like bird dogs or side planks, may help your back handle the load of a full round.
Be smart with your equipment
- Use a cart or a push cart on days your back is cranky.
- Try a dual-strap bag if you carry.
- Bend at the knees and hips, not just the back, when picking up your ball. A ball retriever on your putter grip works too.
Ease into a busier season
If you are planning to play a lot more this fall, ramp up gradually. Mixing in a few range sessions and nine-hole rounds before playing several eighteen-hole days in a row gives your body time to adjust.
How a Sports Chiropractor Can Help Golfers
At Lake Hamilton Family & Sports Chiropractic, Dr. Tyler Kight works with active people of all ages, from weekend golfers to lifelong athletes. For golfers, a visit usually starts with a look at your history and an exam of how your spine, hips, and shoulders move. From there, care may include:
- Chiropractic adjustments to help restore motion in stiff joints
- Soft tissue work for tight muscles in the hips, back, and shoulders
- Stretching and strengthening exercises aimed at the movements golf requires
- Advice on warm-ups and practice habits that may lower your risk of flare-ups
You can read more on our sports chiropractor services page. We do not promise a lower handicap, and everyone responds differently, but many golfers find that moving better simply makes the game more enjoyable.
When back pain needs a medical doctor
Most golf-related back soreness is muscular, but please get medical care right away if you notice numbness in the groin or inner thighs, new trouble controlling your bladder or bowels, weakness in your legs, pain after a fall, unexplained weight loss, fever, or back pain that is severe and constant even at rest. If Dr. Kight feels your symptoms need another type of provider, he will refer you.
Visit Us Before Your Next Round
Our Hot Springs office is at 1880 Airport Rd, Suite B, Hot Springs, AR 71913, open Monday through Friday from 8:30am to 5:30pm. Call (501) 762-9648 with questions. Golfers in southwest Arkansas can also see us at our Ashdown office, 370 W Main St, Ashdown, AR 71822, on Tuesdays from 8:30am to 4:00pm, (870) 898-5037.
When you are ready, schedule your visit online, or head to our Hot Springs chiropractic clinic’s homepage to learn more about how we work.
Golf Back Pain FAQ
Should I keep playing golf if my back hurts?
Mild stiffness that eases as you warm up is common, but sharp pain, pain that gets worse as you play, or pain that travels down your leg is a sign to stop and get it checked rather than push through.
Is it better to walk or ride in a cart?
Walking is good exercise and many golfers enjoy it, but carrying a heavy bag can aggravate a sore back. A push cart or riding on flare-up days is a reasonable middle ground.
Can I come in even if I am not hurting right now?
Yes. Some golfers like to have their movement checked before a busy season or a golf trip. Dr. Kight can talk with you about whether ongoing care makes sense for your goals.