Why Your Low Back Is Tight After a Round of Golf (And What You Can Do About It)

Does your low back feel stiff or sore after playing golf?

You’re not alone. A lot of golfers feel tight after a round — even if they didn’t hit that many balls. The good news? There’s a reason this happens… and a way to fix it.

Let’s talk about why your back gets tight.

Golf is a one-sided sport. You swing the club the same way over and over. This puts a lot of stress on your body — especially your lower back.

When your hips or spine don’t move well, your back has to do extra work. Over time, it gets overworked and tight.

So what can you do about it?

Here are 3 simple tips to help your back feel better:

1. Move your hips more.
   Your hips are made to rotate — especially in your backswing and downswing.
   Try mobility drills like 90/90s, deep squat holds, or hip openers before your round.

2. Improve spine mobility.
   Your mid-back (thoracic spine) should also rotate.
   Use open book stretches or foam rolling to help free it up.

3. Warm up before you play.
   Even 5–10 minutes of movement before you tee off can make a big difference.
   Think: bodyweight squats, arm circles, and a few mobility drills.

When your body moves the way it’s supposed to, your swing feels smoother — and your back won’t be yelling at you after 18 holes.

Not sure where to start?

Book a FREE TPI Movement Screen and I’ll show you exactly what’s holding your swing back.

We’ll test how your body moves, find your weak links, and give you a plan to swing pain-free and play your best golf.