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Reviewed by Dr. Andrew Dulak, DPT, TPI-Certified Golf Fitness Trainer, co-founder of Golf Back Method A simple pre-round routine for golfers with back pain takes about five to seven minutes and uses controlled, moving stretches instead of long holds: a brisk walk, hip circles, a hip hinge, standing trunk rotations, a side bend, and a few easy practice swings. The goal is to prepare the hips and mid-back to rotate so your lower back isn't asked to cover for them on the first t

Reviewed by Golf Back Method co-founders Dr. Andrew Dulak, DPT, TPI-Certified Golf Fitness Trainer, and Mike LaBella, Golf Performance Coach For most golfers, back pain sticks around because the response doesn't match the cause. The common obstacles are treating the symptom instead of the restriction behind it, using generic stretches and exercises, handling the swing and the body separately, playing through pain without recovery, never reassessing, and assuming the pain is j

Reviewed by Golf Back Method co-founders Dr. Andrew Dulak, DPT, TPI-Certified Golf Fitness Trainer, and Mike LaBella, Golf Performance Coach Often yes, but not first and not alone. Rule out anything that needs a physician, then find out whether your swing, your mobility, or both are loading your lower back. Swing changes reduce back pain only when your hips and mid-back have the mobility to support them, so targeted adjustments paired with mobility work beat a full swing over

Reviewed by Dr. Andrew Dulak, DPT, TPI-Certified Golf Fitness Trainer, co-founder of Golf Back Method The best stretches for golfers with lower back tightness target the areas that share the load with the lower back: the hip flexors, glutes and hip rotators, hamstrings, and thoracic spine. Gentle, held stretches after a round or on off days can ease tightness, but they work best alongside mobility and strength work aimed at your specific restriction. Key takeaways: Lower back

Reviewed by Golf Back Method co-founders Dr. Andrew Dulak, DPT, TPI-Certified Golf Fitness Trainer, and Mike LaBella, Golf Performance Coach Older golfers protect their lower back by reducing the load it absorbs before, during, and after play: warming up the hips and upper back, lifting and bending with the hips instead of the spine, managing how much they play, and keeping hip and thoracic mobility working between rounds. Sharp, radiating, or numbness-associated pain needs a

Reviewed by Dr. Andrew Dulak, DPT, TPI-Certified Golf Fitness Trainer, co-founder of Golf Back Method The best lower back exercises for golfers often don't load the lower back directly. They train the muscles that keep it steady: core stability moves like dead bugs, Pallof presses, and side planks; glute and hip strength work like hip hinges and single-leg bridges; and loaded carries. Stronger support means the lower back does less compensating during the swing. Key Takeaways