Spring is right around the corner, and for many golfers that means one thing:

Longer days.
More rounds.
More swings.

It also means something else we see every year in the clinic:

Low back pain after the first few rounds.

If you spent the winter sitting more, training less, or dealing with stiffness, your body is not prepared for the rotational demands of golf.

And here’s the most important thing to understand:

Back pain in golfers is rarely just a back problem.

According to the movement model used by the Titleist Performance Institute (TPI), the lower back is designed for stability, while the hips and thoracic spine are responsible for mobility and rotation. When those areas are limited, the back is forced to move more than it should — and that’s when pain shows up.

The good news?

If you prepare your body the right way before the season starts, you can:

• Play more

• Hit the ball farther

• Reduce stiffness and fatigue

• Protect your spine

Here are the four most important things you can do right now.

1. Improve Hip Mobility to Take Stress Off Your Back

One of the strongest predictors of low back pain in golfers is limited hip rotation.

During the golf swing:

• One hip moves into internal rotation

• The other moves into external rotation

If your hips can’t rotate, your body will find that motion somewhere else — usually your lumbar spine.

That leads to:

• Early extension

• Loss of posture

• Reduced power

• Back tightness after the round

TPI research consistently shows that improving hip mobility allows the hips — not the back — to generate rotation and power.

Start with:

• 90/90 hip mobility

• Half-kneeling hip flexor stretch with rotation

• Split-stance rotational work

Your goal is simple:
Let the hips create the motion so the back doesn’t have to.

2. Restore Thoracic Spine Rotation for Power and Consistency

If you want more distance without swinging harder, this is the area to address.

Limited thoracic spine rotation leads to:

• Overuse of the lower back

• Shoulder strain

• Loss of posture in the swing

• Inconsistent ball striking

The golf swing is a rotational power movement, and that power is generated through efficient energy transfer from the ground → hips → torso → arms → club.

That sequence — called kinematic sequencing — breaks down when the mid-back is stiff.

Key drills:

• Open books

• Seated trunk rotation

• Quadruped rotation

This is one of the fastest ways to:

• Increase clubhead speed

• Reduce back stress

• Improve swing efficiency

3. Build Core Stability (Not Just Core Strength)

Most golfers think they need to “strengthen their core” to protect their back.

But the real requirement is core stability and control.

Your core’s job in the golf swing is to:

• Transfer force

• Control rotation

• Protect the spine

Not to create motion.

When the core lacks stability:

• Power leaks

• Balance is lost

• The back compensates

TPI screens often reveal that golfers don’t need more range of motion — they need better motor control and sequencing.

Focus on:

• Pallof press variations

• Dead bug progressions

• Anti-rotation holds

• Split-stance cable work

These build a spine that is resilient over 18 holes, not just strong in the gym.

4. Follow a Golf-Specific Movement Plan — Not a Generic Workout

Here’s the biggest mistake we see:

Golfers doing random workouts, hoping it translates to their game.

TPI has studied thousands of golfers and found a simple truth:

There is no one perfect swing — only a swing that matches your body.

That means:

Your mobility
Your stability
Your posture
Your strength
Your balance

must be evaluated together.

A proper golf movement screen looks at:

• How your body rotates

• How you control posture

• How you transfer weight

• Where your limitations are

Then your program becomes targeted and efficient — instead of guessing.

And that’s when you see:

• More distance

• Better consistency

• Less pain

• Longer playing career

Why This Matters for Golfers Over 40

As we age, we naturally lose:

• Hip internal rotation

• Thoracic mobility

• Balance

• Strength

If you don’t train those qualities intentionally, your back becomes the area that absorbs the stress.

That’s why so many golfers say:

“I feel great on the range — but my back tightens up by hole 12.”

It’s not a swing flaw.

It’s a movement capacity issue.

The Real Goal: Play More Golf, With Less Pain

Golf fitness is not about:

Lifting heavier
Training harder
Looking like a Tour player

It’s about:

Being physically prepared to play your best — pain free — for decades.

And it starts with preparing your body before the season begins.

Our 3-Step Process for Golfers at COSJ

When golfers come to us with back pain or performance goals, we follow a proven system:

REPAIR

Reduce pain and restore mobility

RETRAIN

Fix the movement limitations affecting the swing

REINFORCE

Build strength and rotational power for the season

That’s how you:

• Add distance

• Improve consistency

• Protect your spine

• Enjoy the game longer

Ready for Your Best Golf Season Yet?

If you want to:

• Get rid of the stiffness before your first round

• Hit the ball farther without swinging harder

• Play 18 holes without back fatigue

The first step is understanding how your body moves.

👉 Schedule a Golf Movement Screen at Central Ohio Spine & Joint

We’ll show you exactly:

• What’s limiting your swing

• What’s stressing your back

• What to do about it

So this spring, you’re not just hoping your back holds up.

You’re prepared.

Resources:
https://www.mytpi.com/