Why Your Back Hurts More as You Age on the Golf Course
If you’re an aging golfer, you may have noticed something frustrating:
Your swing feels the same, but your back seems to complain louder after every round.
The truth is, it’s often not just “getting old” - it’s the way your hips and lower back (lumbar spine) are positioned and moving during your swing. Small changes in posture over time can create big problems for your back health and golf performance.
How Hip and Lumbar Posture Affect Your Swing
Golf is a rotational sport. Your hips and lumbar spine are the foundation of that rotation. When these areas are out of alignment or lack mobility, two things happen:
- Your swing becomes less efficient – you can’t load and unload power the same way.
- Your back absorbs more stress – the wrong muscles and joints start doing the heavy lifting.
Over time, this extra strain leads to inflammation, stiffness, and recurring pain.
The Common Postural Patterns That Lead to Pain
In aging golfers, we often see:
- Excessive Anterior Pelvic Tilt – Hips tipped forward, causing your lower back to over-arch.
- Flat Lumbar Spine – Loss of the natural curve, forcing your mid-back and hips to compensate.
- Asymmetrical Hip Positioning – One hip rotated or shifted forward, altering your swing plane.
These patterns are subtle but powerful - they change your swing mechanics without you even realizing it.
Why Age Makes the Problem Worse
As we age, we naturally lose some hip mobility and core stability. Add in years of sitting, old injuries, or muscle imbalances, and your hips and lumbar spine simply can’t move like they used to.
The result? Your body “borrows” motion from areas that weren’t designed for it, like your lower back - and pain follows.
How to Fix the Problem
The good news: You can restore healthy posture and protect your back, no matter your age. Here’s where to start:
- Assess Your Posture – Assess Your Posture – Work with a golf rehab professional to evaluate your hip tilt, spinal curvature, and movement patterns. A Titleist Performance Institute (TPI) certified evaluation can help uncover exactly how your body’s posture and mobility affect your swing mechanics.
- Improve Hip Mobility – Targeted stretches for the hip flexors, glutes, and rotational range of motion.
- Strengthen Your Core – Focus on deep stabilizers, not just “six-pack” abs.
- Train for Golf-Specific Movement – Practice drills that mimic your swing while reinforcing better alignment.
The Bottom Line
Back pain in aging golfers isn’t inevitable — but it is predictable when hip and lumbar posture are off. By identifying and correcting these subtle changes early, you can protect your spine, improve your swing, and keep playing the game you love for years to come.
Ready to find the real cause of your back pain?At Specialized Performance Rehab, we help golfers uncover the root of their movement issues so they can play pain-free without surgery or endless “rest.”👉 Book your Free Discovery Visit here
