Why Golfers Are Prone to Spine Injuries

Golf may seem like a low-impact, leisurely sport, but it can take a serious toll on the spine. Whether you're a weekend warrior or a competitive player, the repetitive motions and physical demands of golf can lead to back and neck injuries over time.

So, why exactly are golfers so prone to spine injuries? Let’s break it down.

THE GOLF SWING: A PERFECT STORM FOR THE SPINE
At first glance, a golf swing looks smooth and effortless. But underneath that fluid motion is a powerful, complex sequence of movements that places significant stress on the spine.

Rotational Forces: During the backswing and follow-through, the spine rotates forcefully, often beyond its natural range of motion. This twisting action puts stress on the discs, joints, and ligaments in the lower back (lumbar spine).
Repetition: Golfers repeat this motion hundreds of times in a single round or practice session, compounding the strain on spinal structures.
Asymmetry: The golf swing is one-sided and unbalanced. This repetitive asymmetry can cause muscle imbalances and lead to overuse injuries, particularly in the lower back.

POOR SWING MECHANICS AND TECHNIQUE
For many golfers, poor technique plays a major role in back pain and injuries.

Overswinging: Trying to generate extra power by overswinging can lead to hyperextension and twisting beyond safe limits.
Poor Posture: Slouched or incorrect posture at setup can place extra stress on the lower back and lead to compensatory movements during the swing.
Early Extension: When the hips move toward the ball during the downswing, it can result in an unnatural curve in the lower spine, increasing stress on discs and joints.

Working with a golf professional or physical therapist can improve mechanics, reducing injury risk.

WEAK CORE AND POOR FLEXIBILITY
A strong core and flexible muscles are essential to support the spine during a golf swing.

Weak Core Muscles: Without a solid base of support, the spine absorbs more force during rotation and impact.
Tight Hips and Hamstrings: Limited flexibility in the hips, hamstrings, or thoracic spine forces the lower back to compensate, increasing strain.

Regular stretching and core-strengthening exercises can help protect your spine.

OVERUSE AND LACK OF RECOVERY
Golf is a repetitive sport. Long practice sessions, multiple rounds in a week, and lack of adequate recovery time can lead to overuse injuries.

Disc Injuries: Repetitive twisting can increase wear on spinal discs, potentially leading to disc herniations or degeneration.
Facet Joint Irritation: These small joints in the spine can become inflamed from repeated motion, leading to pain and stiffness.

Taking rest days and incorporating cross-training can give your spine time to recover.

AGE AND DEGENERATIVE CHANGES

As we age, normal wear and tear on the spine becomes more pronounced. Golfers over 40 are particularly prone to back injuries due to:

Degenerative Disc Disease
Spinal Arthritis
Decreased Flexibility and Muscle Mass

These changes make the spine less resilient to the forces of a golf swing.

HOW GOLFERS CAN PROTECT THEIR SPINE

Warm Up Properly: Spend 10-15 minutes stretching and doing light movements before teeing off.
Strengthen Your Core: Regularly perform exercises targeting the abdominal and lower back muscles.
Work on Flexibility: Yoga or dedicated stretching routines can improve hip and spinal mobility.
Get a Swing Assessment: A golf pro can help you refine your technique and avoid harmful movements.
Listen to Your Body: Don’t ignore back pain. Early treatment and rest can prevent a minor issue from becoming a major problem.

THE BOTTOM LINE
Golf may be a game of skill and precision, but it’s also a physical workout for your spine. Understanding the risks—and taking proactive steps to strengthen and protect your back—can help you enjoy the game for years to come.

Experiencing back pain on the course? Schedule a consultation with Dr. Brandon A. Ortega to learn more about spine health and golf-specific treatment options.