Introduction

Golf may seem low-impact, but its repeated bending, twisting, and rotational demands mean up to 60% of golfers experience spinal injuries, especially in the lower back. Whether you’re enjoying a weekend round at Glen Waverley golf course or practicing at the local driving range, persistent spinal discomfort shouldn’t be ignored. At Physica Knoxfield, we help active locals manage, rehabilitate, and prevent golf-related spine issues so they can get back to playing pain-free.

Common Golf-Related Spinal Issues

• Lumbar strains and sprains: Overstretched or torn muscles and ligaments in the lower back.
  
• Disc-related pain: Herniations or degeneration leading to sharp pain or nerve symptoms.
  
• Facet joint irritation: Pain and stiffness due to excessive spine rotation.
  
• Chronic wear-and-tear (spondylosis): Joint deterioration from repetitive motion.
  

Why Golf Puts Stress on Your Spine

• Swing mechanics: Powerful twisting and torque—especially if technique is off—can overload the lumbar spine.
  
• Limited rotation: Stiff hips or thoracic spine force the lower back to compensate, increasing stress.
  
• Poor warm-up: Skipping preparation and flexibility routines leaves muscles vulnerable.
  
• Overuse: Continuous repetition without adequate rest raises injury risk.
  

Immediate Action: What to Do Post-Pain Onset

• Apply POLICE: Protect, Optimise Loading, Ice, Compression, Elevation.
  
• Avoid aggravating positions—stop playing if pain flares.
  
• Begin gentle movement—like walking or light bending—as soon as it’s comfortable.
  

Rehab Focus Areas

1. Core Strength & Stability
Deep core muscles stabilise the spine during a golf swing. Begin with neutral-position exercises like planks and dead bugs to reinforce lumbopelvic control and prevent over-rotation.

2. Mobility & Flexibility
Flexible hips, thoracic spine, and shoulders take tension off your lower back. Use dynamic warm-up moves before play and static stretches afterward to maintain mobility.

3. Swing Mechanics
Addressing technique with a trained physiotherapist ensures forces are safely balanced. Improving posture, rotation sequencing, and spinal alignment helps protect your back and improves performance.

Top 5 Physio Exercises for Golf-Related Spinal Pain

Bird-Dog

• On hands and knees, lift opposite arm and leg while keeping spine stable.
  
• Builds core and back coordination.
  

Bridge Variations

• Lie flat and lift hips off the floor, focusing on glutes and lower back.
  
• Strengthens hips, reducing lumbar strain.
  

Dead Bug

• Lying on your back, alternate lowering opposite arm and leg while keeping core engaged.
  
• Enhances lumbopelvic control.
  

Thoracic Rotation Drill

• kneeling beside a foam roller, rotate your upper spine gently, sliding your arm across the roller.
  
• Improves upper spinal mobility and reduces lower back compensation.
  

Anti-Rotation (Pallof Press)

• With a resistance band in front, hold the band and resist rotational pull.
  
• Trains core stability in rotational settings.
  

Progressing Safely

• Begin with 2–3 sessions per week, 2–3 sets of 8–15 reps.
  
• Focus on control and movement quality—avoid pain or sharp sensations.
  
• Gradually introduce more dynamic, golf-specific movements like woodchops or cable rotations as pain subsides.
  

Prevention Tips for Knoxfield Golfers

• Dynamic warm-up before golfing—targeting shoulders, hips, and spine.
  
• Strength-conditioning routine 2–3 times weekly focusing on core and hip muscles.
  
• Improve swing mechanics—avoid excessive lumbar rotation, optimise hip-thorax coordination.
  
• Rest and recovery—balance practice with rest days and manage fatigue during play.
  

FAQs

Q1. When should I see physiotherapy for golfing back pain?
If discomfort persists beyond a few days or worsens during swing movements.

Q2. How long until I can return to golfing?
Mild strains may resolve in 2–4 weeks. Disc or joint-related issues might take several months, based on recovery.

Q3. Can I continue to play golf while rehabbing?
Yes—with modified swing technique, reduced rotations, and controlled movements guided by your physio.

Q4. What if my pain is nerve-related or shooting down my leg?
Stop activity immediately and seek a professional assessment, as this may indicate disc or nerve involvement.

Why Physica Knoxfield Can Help

• Expert spinal and sports physiotherapists with advanced training in spinal injuries.
  
• One-on-one assessments including movement analysis and spinal screening.
  
• Integrated use of home exercises, Physica Active group classes, and guided strength training.