Do you experience back or shoulder pain when you golf? ⛳

Golf can put a lot of stress on your shoulders, spine, and lower back—especially if you head straight to the course without warming up. A stiff upper body or limited spinal mobility can make your swing less fluid, increase fatigue, and even lead to injury. Without proper stretching or warm-up, golfers can develop lower back pain, including muscle strains, facet joint irritation, or discomfort from overworked/strained discs.

In the this video, we demonstrate a simple and effective warm-up exercise using your golf club. This forward bend stretch helps open up your shoulders and upper back while promoting better mobility through your spine.

How it helps:

Improves spinal and shoulder rotation for a smoother swing
Reduces stiffness and tension in the upper body
Prepares your lower back for the twists and turns of a golf swing, reducing risk of muscle strain, facet joint irritation, or general lower back discomfort
Encourages safe movement when paired with slow, rhythmic breathing

To Perform the Exercise:

Hold your golf club in front of you.
Gently hinge forward from your hips, letting your shoulders and upper back open.
Breathe rhythmically as you move, focusing on relaxing the muscles while maintaining control.

Even a few minutes of this warm-up can make your swing feel more fluid and comfortable while helping prevent injuries like lower back pain or shoulder strain.

Important: Move within your comfort zone. If the exercise causes pain or doesn’t feel right, stop and reach out. For personalized guidance, or to find the best warm-up routine for your body, book an appointment with one of our physiotherapists.

Watch the video below and follow along to get your body ready for your next round!