Golf may appear low-impact compared to contact sports, but the mechanics behind a powerful golf swing place significant stress on the back and hips. The twisting motion required during a full swing involves rapid rotation of the spine, hips, and shoulders—often performed repeatedly over the course of 18 holes, multiple times a week.
For many amateur golfers, the issue stems from insufficient core stability, restricted hip mobility, or poor swing mechanics. These limitations can force the body to compensate in ways that overstrain the lower back and lead to overuse injuries in the hips. It’s not uncommon for golfers to experience symptoms such as lower back tightness, sacroiliac joint pain, or hip impingement after frequent play.
READ: Peak Summer Golf Performance: Train Smarter with TPI & 3D Force Plate Testing
Age and conditioning level can also contribute. Without adequate strength and mobility training, golfers may unknowingly reinforce harmful movement patterns that increase injury risk over time. Understanding these stress points is the first step in correcting them—especially if you want to maintain your swing and stay injury-free.
Golf may appear low-impact compared to contact sports, but the mechanics behind a powerful golf swing place significant stress on the back and hips. The twisting motion required during a full swing involves rapid rotation of the spine, hips, and shoulders—often performed repeatedly over the course of 18 holes, multiple times a week.
For many amateur golfers, the issue stems from insufficient core stability, restricted hip mobility, or poor swing mechanics. These limitations can force the body to compensate in ways that overstrain the lower back and lead to overuse injuries in the hips. It’s not uncommon for golfers to experience symptoms such as lower back tightness, sacroiliac joint pain, or hip impingement after frequent play.
Age and conditioning level can also contribute. Without adequate strength and mobility training, golfers may unknowingly reinforce harmful movement patterns that increase injury risk over time. Understanding these stress points is the first step in correcting them—especially if you want to maintain your swing and stay injury-free.
Biomechanics refers to how the body moves during physical activity. In golf, efficient biomechanics are essential for generating power, maintaining consistency, and—most importantly—reducing injury risk. When your body moves in proper alignment, the forces created during your swing are distributed more evenly across your joints and muscles, rather than overloading specific areas like the lower back or hips.
Poor biomechanics, on the other hand, often lead to compensations that wear down the body over time. For example, limited thoracic spine mobility may cause the lower back to rotate excessively, leading to strain. Similarly, weak glutes or tight hip flexors can result in poor weight transfer during your swing, increasing the chance of hip irritation or overuse injuries.
Improving your biomechanics starts with understanding your body’s current movement patterns. This is where golf-specific physical therapy becomes crucial. A trained professional can assess your posture, mobility, and movement under real golf conditions—then help retrain faulty patterns to improve performance and reduce the chances of pain and injury down the line.
Many amateur golfers develop habits that compromise both performance and joint health. These biomechanical errors are often subtle, but over time, they can lead to chronic discomfort or sidelining injuries—especially in the back and hips.
One of the most common issues is early extension, where the hips move toward the ball during the downswing. This alters the swing path and puts extra stress on the lumbar spine. Another frequent problem is limited hip rotation, which restricts the golfer’s ability to load powerfully on the backswing and unload efficiently on the follow-through. The result? Extra torque on the lower back and reduced consistency.
Swaying or sliding during the swing—rather than rotating cleanly around the spine—also contributes to poor weight transfer and instability. And when the core lacks proper engagement, the body relies too heavily on the smaller muscles in the back, increasing the risk of fatigue and strain.
Without a trained eye, these patterns can be hard to detect. That’s why targeted movement assessments and swing evaluations are so valuable: they reveal the underlying mechanical issues that may be limiting your game—and putting your body at risk.
READ: Anterior Shoulder Pain with Weightlifting
Golf physical therapy goes beyond treating pain—it’s designed to uncover and correct the root causes of movement dysfunction before injury ever occurs. At AJ Physical Therapy & Performance in Ooltewah, this process starts with a detailed biomechanical assessment tailored to the demands of the golf swing.
Rather than using a one-size-fits-all approach, therapists evaluate how each golfer moves through the phases of their swing, checking for joint restrictions, muscle imbalances, and poor motor control. Common focus areas include hip rotation, spinal mobility, core engagement, and shoulder stability—all critical for both injury prevention and performance.
Once specific movement faults are identified, your physical therapist develops a customized treatment plan. This may include manual therapy to improve joint mobility, neuromuscular retraining to enhance body awareness, and targeted exercises to build strength and control where it's needed most.
This kind of focused intervention helps golfers move more efficiently, swing with less strain, and maintain long-term joint health. Whether you’re recovering from an injury or simply looking to prevent one, golf-specific physical therapy creates a strong foundation for safer, more powerful play.
Some level of soreness can be expected after a long day on the course—but lingering or sharp pain is a sign something’s off. If you’re consistently experiencing discomfort in your back or hips during or after playing golf, it’s time to get evaluated.
Common warning signs include:
Waiting too long to address these issues can lead to compensation elsewhere in the body, potentially making matters worse. Early intervention with a golf-focused physical therapist can stop small problems from becoming major setbacks.
At AJ Physical Therapy & Performance, the goal isn’t just to reduce pain—it’s to help you move better, swing stronger, and stay active without limitations.
If back or hip pain is interfering with your golf game, you don’t have to play through it—or give up the sport you love. With expert guidance and personalized care, you can improve your biomechanics, protect your joints, and enjoy your time on the course again.
At AJ Physical Therapy & Performance in Ooltewah, we specialize in golf physical therapy designed to help you move better, feel stronger, and play longer. Our team combines biomechanical analysis with individualized movement training to address the root causes of pain and prevent future injury.
Whether you're a competitive golfer or just enjoy weekend rounds, we’re here to help you perform at your best without risking your health.
Ready to protect your swing? Learn more about our golf performance physical therapy or contact us today to schedule your evaluation.