One key to success on the golf course can’t be found at the pro shop. It’s your physical condition as a golfer. Pain shouldn’t be par for the course. Get in golf shape to protect your back and improve your game, without the pain.

When you consider the spinal rotation that goes into a golf swing and the fact that the speed of the club can reach 160 km/hour, it’s easy to understand that golf puts significant stress on your body. Here are some tips to improve your game and help prevent the pain.


Get in golf shape to improve your game, without the pain:

1. Warm up and cool down

Take a few minutes to stretch before and after your game. Start with a brisk walk, 10 to 15 minutes is ideal but even a few minutes to get warmed up is better than not at all. Then do some dynamic stretching.

2. Stay hydrated

Drink plenty of fluids before, during and after your golf game. Remember that once you are thirsty, you are already starting to dehydrate.

3. Push, don’t carry, your golf bag

Walking the golf course is a good way to get exercise, but sometimes carrying your bag can be a pain. To prevent back injury, push or pull your bag using a pull cart, and when possible take turns riding in a golf cart. If you prefer to walk, consider putting your clubs on the golf cart – even if someone else is driving.

If you prefer to carry your clubs, use a double-strap bag that evenly distributes the weight of your clubs across your body. If your bag gets too heavy, put it down and take a break.

4. Choose the right shoes

Wearing a golf shoe with good support and the proper fit can help prevent knee, hip and lower back pain.

5. Take lessons

The right swing technique can do more than improve your game. It can also spare you unnecessary pain. Working with a professional is a great way to learn the basics.


If you’re experiencing back pain, visit a chiropractor to assess your specific needs and identify a course of action that’s right for you.

To find a chiropractor near you, use the chiropractor locator on our website. In Ontario, you can visit a chiropractor without a referral from a doctor, nurse practitioner or other health care professional. If you already have a chiropractor and/or another health care professional, join our Partnership4BetterHealth online patient advisory community. Then, you can share your ideas on how to enhance chiropractic services and make a positive impact on our health care system. It’s confidential, free, and always your choice to participate.