senior golfer swing tips – avoiding back pain
The Proper Golfing Blog: Golf, Lower Back Pain, and the Key to Playing Pain-Free
Welcome to today’s Proper Golfing Blog, where we dive into an issue many golfers face: lower back pain. Research shows that between 30% and 50% of golfers have to stop playing due to back pain, and that’s a statistic we want to change.
To help shed light on this topic, we’re joined by Stefan Vossen, founder of Core Clinics in Warwickshire, UK. With decades of experience treating golfers, Stefan shares insights into how we can protect our backs and enjoy golf for longer.
Why Do Golfers Suffer from Lower Back Pain?
Golf is a dynamic, rotational sport that places significant strain on the body. Stefan explains:
“Golf is diagnostic; it exposes weaknesses in your body. The spine is a remarkable structure, but when the swing mechanics aren’t suited to your body, or when tension builds up, back pain is inevitable.”
Traditional coaching methods can often exacerbate the issue. Teaching techniques like “keeping your head down” or “forcing your hips to turn faster” may put unnecessary strain on your lower back, particularly if they don’t align with your body’s natural movement.
Breaking the Myths: You Don’t Need to Swing Like a Pro
One common mistake is trying to emulate elite golfers. Stefan elaborates:
“We’re all different—body types, flexibility, and even how we process movement vary. Copying a professional golfer with a completely different build can lead to unnatural movements and, ultimately, injuries.”
For example, Stefan shared a case study of a 6’7” golfer who was taught to force his hips and shoulders to turn while keeping his head down. This approach caused tremendous strain on his back, limiting his performance. By simply freeing up his natural movement, the golfer gained 30 extra yards on his drives—in just five shots.
The Secret to Effortless Golf: Flow, Not Force
At Proper Golfing, we champion the idea of effortless power, where the swing flows naturally without unnecessary tension. Stefan explains:
“Flow is about working with your body’s natural mechanics, not forcing positions or chasing perfection. When you feel good, you play better. It’s that simple.”
What Can You Do to Protect Your Back?
Stefan emphasizes that protecting your back starts with understanding your body. Here are his top recommendations:
- Develop Core Strength
The core is more than your abs; it’s your pelvic floor, diaphragm, and the entire muscular wall that stabilizes your spine. Think of it as a tin can—any weakness in one area affects the whole structure. A strong, balanced core allows for smooth rotation and reduces strain. - Embrace Stability and Flexibility
Building strength in your hips and maintaining flexibility are key to a pain-free swing. Simple stretches, yoga, or dynamic exercises like rotational movements can make a huge difference. - Prioritize Relaxation
Golfers often associate effort with results, but Stefan explains:
“There’s a big difference between flow and effort. Many great athletes achieve incredible results by being relaxed, not by overworking.”
Focus on a smooth, natural motion rather than trying to hit harder or faster. - Listen to Your Body
Pain is your body’s way of telling you something’s wrong. Don’t ignore it. Seek professional advice to address the root cause and adjust your swing mechanics accordingly. - Adopt a Proper Golfing Swing
The Proper Golfing methodology emphasizes tension-free movement, correct clubhead release, and finishing in balance—all of which minimize strain on the lower back.
Practical Steps for Golfers
- Warm-Up Properly: Incorporate dynamic stretches to prepare your body for the rotational demands of golf.
- Modify Your Swing: Work with a coach who understands body-friendly swing mechanics, like those taught at Proper Golfing.
- Strengthen Your Core: Focus on exercises that engage your pelvic floor, diaphragm, and back muscles.
- Enjoy the Game: Shift your mindset from striving for perfection to appreciating the rhythm and flow of your swing.
Your Body, Your Swing
Stefan reminds us:
“Your body is your vehicle for life. Just as you wouldn’t put the wrong fuel in your car, you shouldn’t force movements that don’t suit your body. The key is to adapt the swing to fit you, not the other way around.”
Join the Movement for Pain-Free Golf
At Proper Golfing, we’re dedicated to helping golfers play their best, pain-free. Whether you’re recovering from back pain or want to prevent it altogether, our tension-free approach is designed for golfers of all ages and abilities.
Take the first step towards a healthier, more enjoyable game:
📧 Contact us at [email protected]
🌐 Explore our Virtual Academy: Proper Golfing Academy
Golf doesn’t have to hurt. With the right mindset, mechanics, and support, you can enjoy the game for years to come—without back pain holding you back.
