Golf Season Is Here: How to Avoid Lower Back and Shoulder Pain on the Course

Posted by: Reform Physical Therapy in Sport Tips on June 9, 2025

There’s nothing like a sunny Maine day on the golf course—unless your game ends with a sore back or aching shoulder. Golf injury prevention is something most players don’t think about until it’s too late, but trust us—it can make or break your season. Golf might look low-impact, but any golfer will tell you: it takes a serious toll on your body, especially if you’re not moving correctly.

At Reform Physical Therapy, we see a big uptick in golf-related aches as soon as spring hits. The good news? Most of these injuries are preventable with a few small changes to your routine.

Golf Season Is Here: How to Avoid Lower Back and Shoulder Pain on the Course

Why Golfers Get Hurt

The most common injuries we see among golfers are:

Lower back pain from poor swing mechanics or lack of mobility
Shoulder strains from repetitive overhead movements
Elbow pain (yep, “golfer’s elbow” is a real thing)

These happen not just to pros—but to weekend warriors, beginners, and even retirees looking to stay active.

5 PT-Approved Tips to Stay Pain-Free This Season

1. Warm Up Before You Tee Off
A few shoulder circles or hip rotations in the parking lot won’t cut it. Take 5–10 minutes to warm up with dynamic stretches—like arm swings, torso twists, and hip openers. Get blood flow going before you hit your first drive.

2. Improve Core Strength
A strong core isn’t just for abs—it helps stabilize your spine during every swing. Add simple core work like planks, bird-dogs, or bridges into your weekly routine to protect your back.

3. Focus on Mobility
Tight hips and shoulders force your body to compensate—and that’s where pain starts. Mobility drills like thoracic spine rotations and hip flexor stretches go a long way in keeping your body swing-ready.

4. Don’t Overdo It on Day One
It’s tempting to play 36 holes the first sunny Saturday of the year. But going from zero to a full day of swinging can cause inflammation or micro-tears. Ease back into the season with shorter games and extra rest between rounds.

5. Get a Movement Assessment
A physical therapist can evaluate your posture, flexibility, and muscle imbalances—and help prevent injuries before they start. We’ll give you a personalized plan to make sure you feel just as good at hole 18 as you did at tee-off.

Ready to Hit the Course Pain-Free?
Whether you’re prepping for your next tournament or just want to enjoy summer golf without discomfort, we’re here to help. Book a consultation at Reform Physical Therapy and let’s build a body that supports your game.