Golf Season Prep: Prevent Low Back Pain & Sciatica Before You Hit the Course
As golf season approaches in Mendon, Honeoye Falls, Victor, and Pittsford, many players are eager to get back out on the course. But every year, we see the same pattern—golfers dealing with low back pain, tight hips, and sciatica after their first few rounds.
If you want to play pain-free this season, preparation matters.
Why Golf Causes Low Back Pain and Sciatica
The golf swing is powerful—but also repetitive and rotational. That combination places stress on your lumbar spine and surrounding muscles.
Common causes of pain include:
Limited hip mobility forcing the lower back to compensate
Poor core stability during rotation
Tight hamstrings and glutes
Sudden increase in activity after a long off-season
This can lead to:
Low back stiffness or sharp pain after a round
Sciatica symptoms (pain, tingling, or numbness down the leg)
Decreased performance and swing consistency
Local Golfers: Where Problems Start
We regularly see golfers preparing to play at:
The issue? Many jump straight into 18 holes without preparing their body.
How to Prevent Low Back Pain Before Golf Season
1. Improve Hip Mobility
Your hips should generate most of your swing power—not your lower back.
Focus on:
Hip rotations
Stretching hip flexors
Glute activation
2. Build Core Stability
A stable core protects your spine during rotation.
Key exercises:
Dead bugs
Bird dogs
Planks
3. Gradually Increase Activity
Don’t go from zero to 18 holes.
Start with:
Short practice sessions
4. Address Pain Early
If you’re already feeling tightness or discomfort, don’t ignore it.
Early treatment can:
Prevent worsening symptoms
Reduce inflammation
Restore mobility before it becomes a bigger issue
When to See a Chiropractor for Golf-Related Pain
If you’re experiencing:
Persistent low back pain
Pain radiating into the leg (sciatica)
Stiffness limiting your swing
It’s time to get evaluated.
At Rochester Sports Chiropractic, we work with golfers across Mendon, Honeoye Falls, Victor, and Pittsford to:
Reduce pain quickly
Improve mobility and swing mechanics
Help you return to the course stronger
Get Ready for a Pain-Free Golf Season
Don’t let low back pain or sciatica ruin your season before it starts.
Whether you’re playing at Mendon, Ravenwood, or Farview, the goal is simple:
👉 Play more. Hurt less. Perform better.
If you’re dealing with pain—or want to prevent it—schedule an evaluation and start the season the right way.
