Golf and Spinal Stenosis After Age 45 (Simple Guide)

If you are over 45, your back has had a lot of years of work. The bones, discs, and joints in your low back can slowly change with age. One common change is called lumbar spinal stenosis.

What is spinal stenosis?

Spinal stenosis means the spaces in your spine get too tight. In the low back, this can squeeze the nerves that travel into your legs. This often happens from “wear and tear” changes over time.

Why can it show up more after 45?

After about age 45, many people start to get more “age changes” in the spine:

• discs can get flatter

• joints can get bigger or stiffer

• ligaments can get thicker

These changes can make the canal (the tunnel for nerves) smaller.

Common signs (what it feels like)

Spinal stenosis does not always feel like a sharp back injury. Many people notice:

• aching in the low back

• pain, tingling, or heaviness in the butt or legs

• legs feel worse after walking or standing

• feeling better when sitting or leaning forward (like on a cart handle)

What does this have to do with golf?

Golf is a sport with a lot of turning. Your body has to rotate fast, and that can stress the low back - especially if your hips and mid-back do not move well.

Also, many golfers:

• stand a long time at the range

• walk a lot during a round

• arch the low back too much at setup or finish

For some people with stenosis, standing and walking are the hardest parts.

Simple “golf-smart” tips (easy to understand)

These are general ideas that often help golfers feel better. (They are not a medical diagnosis.)

1) Warm up your hips and mid-back before you swing

If your hips and mid-back move better, your low back often does not have to “do all the twisting.” Golf back pain is often linked with rotation patterns and strength/mobility limits.

Try:

• easy trunk turns (small range first)

• hip turns while holding a club across your chest

• gentle split-stance rotations

2) Take “standing breaks”

If standing makes symptoms worse:

• sit for 1–2 minutes between range buckets

• lean forward with hands on thighs or on a cart handle

• avoid long practice sessions with no breaks

This matches the common stenosis pattern (worse with standing/walking, better with sitting/leaning forward).

3) Build leg and core strength (with good coaching)

Research on lumbar spinal stenosis shows that exercise and rehab can improve pain and function for many people. One randomized trial found supervised physical therapy helped more than home exercise alone in key outcomes for some patients.

Simple examples (keep it pain-free):

• sit-to-stand from a chair

• step-ups

• suitcase carries (light weight)

• bridges

4) Make your swing more “spine-friendly”

Many golfers do better when they:

• use more hip turn

• keep a smoother tempo

• avoid a big “back bend” finish if it causes symptoms

Golf low back pain risk factors often involve how the pelvis and trunk move and share rotation.

When should you get checked right away?

Get medical help quickly if you notice:

• new trouble controlling bladder or bowels

• numbness in the groin area

• sudden strong weakness in the leg

• pain that is getting worse fast

These can be serious nerve signs.

A simple message to remember

Spinal stenosis is common as people get older. Many golfers can still play well when they:

• warm up smart

• manage standing/walking time

• improve hip + mid-back motion

• build strength with a plan

Medical Disclaimer

The content provided in this blog is intended for informational and educational purposes only. It is not intended to serve as medical advice, diagnosis, or treatment, nor should it be relied upon as a substitute for consultation with a qualified physician or other licensed healthcare professional.

Participation in any exercise, golf training, or rehabilitation program carries inherent risks. Readers should consult their physician or healthcare provider before beginning any new exercise program, particularly if they have a histo

ry of back pain, spinal stenosis, or other medical conditions.

The authors and affiliated entities disclaim any liability for injury, loss, or damage incurred as a result of the use or application of the information presented. If you experience worsening pain, neurological symptoms (such as numbness, weakness, or changes in bowel or bladder function), or any concerning symptoms, seek immediate medical attention.

Use of this website and its content constitutes acceptance of this disclaimer.