Why the lower back takes so much stress during a golf swing
Every golf swing transfers force through the lower back while your hips and upper body rotate. Limited hip mobility, core fatigue, and skipping a proper warm-up can increase stress on the lower back. Walking the course, uneven lies, carrying clubs, and sitting after your round can all contribute to post-round stiffness.
Before your round
10–15 min
1
TENS/EMS therapy
Lumbar muscles on both sides of the spine
2
Pelvic tilts
10 reps
3
Hip rotations
10 reps per side
4
Bodyweight squats
10 reps
5
Practice swings
10 reps, gradually increasing speed
After your round
20–30 min
1
TENS/EMS therapy
Lumbar muscles
2
Apply heat
If muscles feel tight
3
Light walk
5–10 minutes before sitting in the car
4
Stretch
Hip flexors, glutes, and hamstrings
5
Hydrate
Before driving home
