The Golfer's Guide to Back Pain Part 3: Best Exercises and Mobility Strategies

Back pain is common in golfers, but it is often linked to how your whole body moves rather than a single problem in the lower back. By improving mobility in your hips, upper back and shoulders, you can usually reduce strain on the spine and swing more comfortably. This guide shares practical exercises and mobility strategies that many golfers find helpful for easing back discomfort and supporting better performance on the course.

Why golfers’ back pain is rarely “just a back problem”

If you have read Parts 1 and Part 2 of this series, you will know that golf places complex, repeated demands on the body. Restricted hips, a stiff thoracic (upper) spine and limited shoulder movement can all increase the load placed on the lower back during the swing.

When the hips and upper back do not rotate well, the lumbar spine often has to work harder to make up the difference. Over time, this can contribute to irritation, stiffness and pain, particularly after longer rounds, driving range sessions or when you increase your practice volume quickly.

The encouraging news is that targeted mobility work can help improve how the body shares movement, which may reduce stress on the lumbar spine and support a smoother, more efficient swing.

Why stretching your lower back alone is rarely enough

Many golfers respond to back pain by stretching the painful area directly. While gentle lower back movement can sometimes feel relieving in the short term, it often does little to address the real issue.

A powerful, repeatable golf swing relies on coordinated movement from multiple joints. If your hips and upper back are stiff, the lower back may twist and extend more than it is designed to, especially at higher swing speeds.

Improving mobility through the hips, thoracic spine and shoulders can help distribute forces more effectively. The aim is not to “loosen” the back endlessly, but to allow the rest of the body to do its fair share of the work.

Quick Tip: If you feel your lower back working hard at the top of the backswing or during follow through, it may be a sign that your hips or upper back need more attention than your lumbar spine.

Exercise 1: Hip flexor mobility stretch

Many of us spend long periods sitting, whether driving, working at a desk or relaxing in the evening. This can contribute to tight hip flexors, which may limit hip extension and rotation during the swing.

How to perform the hip flexor stretch

• Kneel on one knee, with the other foot flat in front of you.
• Keep your torso upright and your hands on your hips or front thigh.
• Gently tuck your pelvis under, as if you are zipping up a tight pair of trousers.
• Slowly shift your weight forwards until you feel a stretch at the front of the hip on the kneeling leg.
• Hold for around 30 seconds without bouncing.
• Repeat on both sides, 2 to 3 times each.

Why golfers need it

Improved hip mobility can support a more efficient weight transfer and hip turn, which may help to reduce compensatory movement through the lower back. Many golfers notice they can rotate more freely after a period of consistent hip mobility work.

Exercise 2: Open book thoracic rotation

The thoracic spine is designed to rotate. When it becomes stiff, the lower back and shoulders often compensate. The open book exercise is a simple way to encourage more movement through the upper back.

How to perform the open book

• Lie on your side with your knees bent to about 90 degrees and stacked together.
• Extend both arms straight out in front of you, palms together.
• Slowly rotate the top arm backwards, opening the chest towards the ceiling.
• Follow your moving hand with your eyes and head.
• Move only as far as is comfortable, without forcing the motion.
• Return gently to the starting position.
• Repeat 10 times per side, breathing steadily throughout.

Why golfers need it

Better thoracic rotation can support a smoother backswing and follow through, while reducing rotational stress on the lumbar spine. Many golfers feel less “locked up” through the mid-back after incorporating this exercise regularly.

Exercise 3: Cat camel mobility drill

The cat camel (often called cat cow) is a gentle way to move the whole spine through a comfortable range. It can be particularly useful as part of a warm up or cool down around your rounds or practice sessions.

How to perform the cat camel

• Start on your hands and knees with your hands under your shoulders and knees under your hips.
• Slowly round your back upwards towards the ceiling, tucking your chin towards your chest.
• Then gently arch your back, allowing your chest to move forwards and your head to look slightly up.
• Move smoothly between these two positions, without jerking or forcing the movement.
• Repeat 10 to 15 times, staying within a comfortable range.

Why golfers need it

Many golfers report reduced stiffness and improved comfort after including this exercise in their routine. It encourages the spine to move as a coordinated unit rather than relying excessively on one segment.

Exercise 4: Glute bridges

The glute muscles play a key role in generating power and stabilising the pelvis during the golf swing. When they are weak or underused, the lower back can be asked to do more work than it should.

How to perform glute bridges

• Lie on your back with your knees bent and feet flat on the floor, hip width apart.
• Engage your core gently and press through your heels.
• Lift your hips off the floor until your shoulders, hips and knees form a straight line.
• Hold briefly at the top, focusing on squeezing your glutes rather than arching your lower back.
• Lower your hips under control back to the floor.
• Perform 10 to 15 repetitions, resting as needed.

Why golfers need it

Improved glute strength and coordination can help reduce excessive loading through the lower back during the downswing and follow through. Over time, this may support better stability, balance and comfort.

Quick Tip: If you feel glute bridges mainly in your lower back or hamstrings, reduce the height of the lift and focus on slow, controlled movement. You may also bring your feet slightly closer to your hips.

Exercise 5: Seated thoracic rotation

This simple exercise can be performed almost anywhere and is useful for encouraging rotation through the upper back rather than the lower spine.

How to perform seated thoracic rotation

• Sit upright on a stable chair with your feet flat on the floor.
• Cross your arms over your chest or place your hands on your shoulders.
• Keep your hips facing forwards and your pelvis still.
• Slowly rotate your torso to one side as far as is comfortable, without forcing the movement.
• Pause briefly, then return to the centre.
• Rotate to the other side in the same way.
• Repeat 10 times each side, moving smoothly and breathing normally.

Why golfers need it

This exercise helps train rotation through the upper back, which is better suited to twisting than the lower spine. Over time, it can support a more controlled and comfortable turn during your swing.

The most important exercise: consistency

There is no single miracle stretch for golf related back pain. The golfers who tend to see the best changes usually follow a consistent mobility and strength routine that addresses the entire body rather than chasing symptoms alone.

Even 10 to 15 minutes per day can contribute to meaningful improvements over time, particularly when combined with sensible load management on the course and at the driving range.

A structured way to improve your golf mobility

Many golfers know they should work on mobility, but are unsure which exercises to prioritise, how often to do them or how to progress safely. This is where a structured programme can be helpful.

Dynamic Golfers is a golf specific mobility and fitness programme designed to help golfers move more freely, improve rotation, increase flexibility and address common movement limitations that may affect performance.

The programme includes:

• Golf specific mobility routines
• Warm up programmes
• Strength and conditioning plans
• Recovery sessions
• Options for golfers of different ages and abilities

One of the main advantages is that the sessions are organised into simple follow along routines, which can make it easier to stay consistent and fit the work around work, family and regular golf.

You can try Dynamic Golfers free for 7 days here: https://www.dynamicgolfers.com/a/24694/LoH7F5Cq

When to seek professional assessment

While the exercises above are generally suitable for many golfers, they are not a substitute for a full assessment, particularly if your pain is persistent, severe or affecting your daily life.

A chiropractor, physiotherapist or sports therapist can assess how you move, identify any specific restrictions or weaknesses and build a tailored plan around your goals and medical history.

Bringing it all together

Back pain is one of the most common complaints among golfers, but it does not always mean you need to stop playing. By improving mobility in the hips, thoracic spine and shoulders, many golfers can reduce unnecessary strain on the lower back and move more efficiently throughout the swing.

The key is to identify your main restrictions, address them consistently and combine mobility with sensible strength work and appropriate load management. Small daily efforts often lead to noticeable gains in both comfort and performance, helping you enjoy more rounds on the Costa del Sol with greater confidence.

Frequently Asked Questions

How often should I do these golf back pain exercises?

Most golfers do well starting with 3 to 5 sessions per week, spending around 10 to 20 minutes on the exercises. You can break them into shorter blocks if that suits your schedule. The important part is consistency rather than intensity.

Should I do these exercises before or after a round of golf?

Mobility drills such as cat camel, open book and seated thoracic rotation can work well as part of a warm up before you play or practise. Longer holds, such as the hip flexor stretch, are often more comfortable after your round or on non-golf days. Glute bridges can be used either way, depending on how your back feels.

Can I do these exercises if I currently have back pain?

Many people with mild to moderate back discomfort can perform these exercises safely if they move within a comfortable range and avoid forcing any position. If pain increases sharply, spreads down the leg, or you are unsure what is causing your symptoms, it is best to seek individual advice from a healthcare professional before continuing.

How long will it take to notice a difference in my back pain?

Time frames vary. Some golfers feel a bit freer after a few sessions, while for others it can take several weeks of regular work to notice clear changes. Factors such as how long you have had pain, how often you play, your general fitness and other health conditions can all influence progress.

Do I need imaging, such as an MRI, before starting mobility work?

Most golfers with typical mechanical back pain do not need imaging before beginning gentle mobility and strength exercises. However, if your pain is severe, worsening, associated with red flag symptoms, or not improving over time, your clinician may recommend further investigation. A healthcare professional can advise what is appropriate for your situation.