The Golfer's Guide to Back Pain: Part 2, The Mobility Tests Every Golfer Should Know
In This Article
If you play golf and struggle with back pain, simple mobility tests can help you understand which areas of your body are not moving well and may be overloading your lower back. By checking the hips, upper back, shoulders and balance, you can start to see why your back is working too hard during the swing. These tests are quick to perform at home and can guide more targeted mobility and treatment later on.
This is Part 2 of our Golfer’s Guide to Back Pain. In Part 1 we looked at why back pain is so common in golf and how the swing places high demands on the spine. Here, we focus on four useful mobility checks that many of our golfing patients at Costa Health find eye-opening.
Why mobility matters in your golf swing
A powerful and efficient golf swing relies on smooth, shared movement from several key regions of the body:
- The hips
- The thoracic spine (upper and mid back)
- The shoulders
When one or more of these areas is stiff, the lower back often has to make up the difference. Over time this extra workload can increase stress on the spine and contribute to pain, stiffness and reduced performance on the course.
Many golfers who visit Costa Health follow a similar pattern. They have:
- Tight hips that do not rotate well
- A stiff thoracic spine that does not turn easily
- Restricted shoulder mobility affecting the backswing
The result is that the lower back twists and extends more than it should, particularly under load and at speed during the swing.
Quick Tip: If you spend a lot of time sitting at a desk or driving on the Costa del Sol, your hips and upper back are especially likely to become stiff. Gentle movement breaks during the day can help protect your golf swing.
Test 1: Hip rotation assessment
The hips are vital for generating power and controlling rotation during the golf swing. Limited hip rotation often means the lower back has to work harder to turn your body.
How to perform the test
- Sit on a firm chair with your knees and hips bent to roughly 90 degrees.
- Keep your pelvis as still as you comfortably can.
- Rotate one foot outwards, then inwards, so the movement comes from the hip.
- Repeat on the other side and compare both hips.
What to look for
You should be able to rotate each hip comfortably in both directions without pain or a clear feeling of blocking or grabbing. It does not need to be perfectly symmetrical, but large differences between sides are worth noting.
If one hip feels noticeably tighter or more restricted, your lower back may be compensating for that side during your backswing or follow-through.
Test 2: Thoracic rotation assessment
The thoracic spine, which covers the upper and mid back, should contribute a significant amount of rotation during your golf swing. When this area is stiff, the lumbar spine often takes on more twisting than it is designed for.
How to perform the test
- Sit upright on a chair with your knees together and feet flat on the floor.
- Cross your arms over your chest.
- Slowly rotate your upper body to the left and then to the right.
- Try to keep your hips and pelvis facing forwards.
What to look for
Ideally, you should feel that you can rotate in both directions reasonably freely and without pain. If one side feels blocked, stiff or markedly different, it suggests your thoracic spine could be limiting your turn.
When this happens, golfers often compensate by twisting more through the lower back, which can increase irritation of joints, discs and surrounding soft tissues over time.
Test 3: Shoulder mobility assessment
Shoulder mobility affects how easily you can achieve a full backswing and maintain good swing mechanics without straining the lower back.
How to perform the test
- Stand tall with your feet hip-width apart.
- Raise both arms overhead at the same time.
- Try to bring your upper arms beside your ears.
- Notice what your lower back and ribcage are doing.
What to look for
If you can reach overhead comfortably, with your arms near your ears and without arching your lower back or flaring your ribs forwards, your shoulder and upper back mobility are likely reasonable for this movement.
If you struggle to get your arms overhead, feel tightness at the front of the shoulders or chest, or notice that you must arch your lower back to get there, it may indicate restrictions in the shoulders or thoracic spine. Many golfers compensate in exactly this way, increasing extension through the lower back at the top of the backswing.
Test 4: Single leg balance
Golf is an athletic movement that requires good control and stability, particularly through the hips, pelvis, ankles and trunk. Balance is a simple way to screen how well your body can control itself on one leg, similar to the demands of the golf swing during weight shift.
How to perform the test
- Stand near a support, such as a worktop or chair, in case you need to steady yourself.
- Lift one foot off the floor and balance on the other leg.
- Try to hold for up to 30 seconds.
- Repeat on the opposite side.
What to look for
A little movement at the ankle is normal, but excessive wobbling, needing to put your foot down repeatedly or feeling very unsteady suggests reduced stability and control.
Poor single leg balance can alter how you shift your weight and rotate during the swing, sometimes leading to extra strain on the lower back as the body tries to find stability in other ways.
Quick Tip: Practise this test as a simple exercise by standing on one leg while brushing your teeth or waiting for the kettle to boil. Use a light fingertip support if needed and reduce it as your balance improves.
Understanding your mobility chain
It can be helpful to think of your golf swing as a chain of linked segments. When one link becomes stiff or underperforms, another area has to compensate to keep the movement going.
In many golfers with back pain, the chain looks something like this:
- Tight hips that do not rotate well
- A stiff thoracic spine that does not turn enough
- Reduced shoulder mobility that limits the backswing
- Increased twisting and extension stress on the lower back
Identifying and addressing these restrictions often helps to reduce unnecessary strain on the spine. It does not replace a full clinical assessment, but it gives you and your clinician useful information about how your body is currently moving.
What if you find one or more problem areas?
Do not worry if you notice stiffness or imbalance in these tests. Most golfers, particularly those who are older or who spend long periods sitting for work or travel, will show some degree of restriction.
The aim of these assessments is not to diagnose a specific injury. Instead, they highlight areas that may benefit from more focused mobility work, strength training or hands-on treatment such as chiropractic care, physiotherapy or sports massage.
If any of the tests cause sharp pain, significant discomfort or symptoms that travel into the leg, it is sensible to stop and seek a professional assessment before continuing. A clinician can help distinguish between simple stiffness and more complex spinal or joint issues.
What is coming in Part 3?
Now that you have a clearer picture of how your hips, thoracic spine, shoulders and balance are working, the next step is to improve the areas that are letting you down.
In Part 3 of our Golfer’s Guide to Back Pain, we will cover practical exercises and strategies to:
- Improve hip mobility and rotation
- Increase thoracic spine movement
- Support healthier shoulder mechanics
- Reduce stress on the lower back during the golf swing
These approaches are designed to help you build a more comfortable, efficient swing so you can enjoy your golf for many years.
Frequently Asked Questions
How often should I repeat these mobility tests?
As a guide, repeating the tests every 4 to 6 weeks is enough for most golfers to track changes. If you are actively working on your mobility with exercises or treatment, you might check more often, for example every 2 to 3 weeks, to see whether things are improving. There is no need to test them every day.
Can I still play golf if I fail one or more tests?
Many golfers with stiff hips, shoulders or upper backs continue to play, but they may be relying on compensations that stress the lower back. Failing a test does not automatically mean you must stop, although it is sensible to reduce intensity if you are in pain. If symptoms are mild, some people continue playing while working on their mobility. If pain is moderate, worsening or affecting daily activities, it is best to consult a clinician before carrying on.
Do these tests diagnose the cause of my back pain?
No. These are simple screening tools, not diagnostic tests. They help show which areas of your body might be stiff or lacking control and where your lower back may be compensating. A proper diagnosis needs a full history and physical examination with a suitably qualified professional, and sometimes further investigations.
Should I see a chiropractor or physiotherapist if my mobility is poor?
If you notice clear restrictions, persistent stiffness or pain during these tests, seeing a chiropractor or physiotherapist with experience in treating golfers can be helpful. They can assess your spine, hips and shoulders in more detail, provide hands-on treatment where appropriate and design a tailored mobility and strength plan to support your swing and protect your back.
Will improving mobility definitely get rid of my back pain?
Improving mobility in the right areas often reduces strain on the lower back and can make playing golf more comfortable, but it is not a guarantee. Back pain usually has several contributing factors, including strength, technique, training load and general health. Addressing stiffness is one important piece of the puzzle and is most effective when combined with appropriate strengthening and gradual return to play, guided by a clinician where needed.
