5 Tips for Golfers to Avoid Back Pain

How can us golfers avoid back pain?

Back pain is a common problem for golfers. The repetitive motions of the swing and the cart ride can cause injury and inflammation to your back, so it's important to know how to avoid these issues. Here are some tips on how to avoid back pain while playing golf:


Fix your posture


If you are standing, it means that your body should be aligned in a straight line from your feet to the top of your head. Your hips should be even with each other and your shoulders should be relaxed. If you are sitting, you should have a similar posture with a straight back and both feet on the floor. It's essential to not only fix your posture while playing golf but throughout the day as well.


Stretch before you play


You can also stretch before playing, but it's best to do so after warming up with a few easy shots. This will help keep your muscles loose and prevent injury.


Hold each stretch for at least 30 seconds and don't bounce while stretching. This will allow the muscle to relax fully and improve flexibility more effectively than if you were to quickly move through the stretch.


Exercises for your core muscles


Core exercises are a must for golfers. These include planks, crunches and other similar exercises that strengthen the muscles in your abdomen which support your spine during golfing activities. They should be done at least twice per week with 10 reps each time (try doing sets of 10 reps every other day).


stretching your back is also essential, neck and shoulders will improve your overall flexibility and help keep the muscles in good shape. Simple stretches such as holding each stretch for 20 seconds are enough to do the trick, but you can lengthen them if needed. 


Use proper form when practising and playing


Proper form is the most important factor to consider when trying to avoid back pain. The following tips will help you practice and play in a way that doesn't hurt your back:

  • Use a golf club with a flexible shaft, which will reduce the stress on your joints and ligaments.
  • Keep your head down and back straight while swinging the club. Don't bend over too far or lean backwards during any part of the swing.
  • Don't swing the club too hard or fast; try keeping it at about shoulder height when it meets with the ball, then release smoothly as you bring it back down again. Also, make sure that you're keeping your wrists straight during each stroke so as not to put undue strain on them either.


Stay hydrated, even if it means skipping a hole


Even if you're not thirsty, make it a point to drink water before and during your round. Your body will thank you later. 

In addition to staying hydrated, golfers should also avoid drinking alcohol before or during their round of golf for the same reason: dehydration. Alcohol can cause you to lose more water than normal through urination and perspiration; plus, too much alcohol can lead to dehydration in its own right because of how much fluid is lost from vomiting or diarrhoea.


In the end...



The idea of golf is to have fun, and it is not necessarily a competitive sport. However, if you are going to play this game on a regular basis then it is important that you take care of your body so that injuries do not keep you off the course for a long time.


by Neil Adams 17 April 2025
Golf enthusiasts often find themselves on a quest for the perfect course. With its rolling hills, lush landscapes, and challenging greens, Wisconsin is home to some of the most captivating golf courses in the USA. Whether you're a seasoned pro or a weekend warrior, Wisconsin offers a golfing experience that's hard to match. In this article, we'll explore some of the top golf courses in Wisconsin, diving into what makes each one unique and worth a visit. Why Wisconsin for Golf? Wisconsin might not be the first place that comes to mind when you think of premier golf destinations. However, this state is a hidden gem for golfers. With its diverse landscapes, from dense forests to tranquil lakes, Wisconsin's golf courses offer breathtaking views and challenging play. The state's commitment to maintaining and developing world-class courses has put it on the golfing map, attracting players from all over the world. A Rich Golfing History Wisconsin's golfing history dates back over a century. The state has produced and hosted some of the most prestigious tournaments, including the PGA Championship and the Ryder Cup. With such a rich history, it's no wonder that Wisconsin is home to some of the best courses you'll find anywhere. Top Wisconsin Golf Courses Whistling Straits Located along the shores of Lake Michigan, Whistling Straits is arguably the crown jewel of Wisconsin golf. Designed by the legendary Pete Dye, this course offers a links-style golfing experience reminiscent of the classic courses in Ireland. It has hosted major events like the PGA Championship and the Ryder Cup, solidifying its status as a top-tier course. The course is known for its rugged terrain, with numerous bunkers and challenging winds off the lake. Each hole presents a unique challenge, requiring precise shot-making and strategic thinking. Whether you're playing the Straits Course or the Irish Course, you're in for an unforgettable round. Erin Hills Nestled in the rolling hills of Erin, Wisconsin, Erin Hills is another must-visit for any golf enthusiast. This course gained international acclaim when it hosted the U.S. Open in 2017. Erin Hills is a public course that offers a true test of golf, with its wide fairways, undulating greens, and natural fescue roughs. The course design embraces the natural landscape, making it a beautiful and challenging experience. Erin Hills prides itself on providing an authentic links-style golfing experience with a focus on walking the course. Blackwolf Run Part of the Kohler Company’s golf offerings, Blackwolf Run is another masterpiece by Pete Dye. Located in Kohler, Wisconsin, this course is split into two 18-hole layouts: the River Course and the Meadow Valleys Course. Both courses offer a unique challenge and showcase the natural beauty of the area. Blackwolf Run has been ranked among the top 100 golf courses in the United States and has hosted several high-profile tournaments, including the U.S. Women's Open. Sand Valley Located in central Wisconsin, Sand Valley is a relatively new addition to the state's golf scene but has quickly gained a reputation as one of the best. Designed by Bill Coore and Ben Crenshaw, Sand Valley features sand dunes and prairie grasses that offer a unique links-style experience. It’s also home to Mammoth Dunes, which provides a different but equally thrilling round of golf. With stunning scenery and top-tier design, Sand Valley is a must-play. SentryWorld SentryWorld, in Stevens Point, Wisconsin, is known for its beautifully manicured fairways and iconic "Flower Hole." This public course offers a parkland-style layout with tree-lined fairways and strategic water hazards. Following a major renovation in 2013, SentryWorld has become more playable while maintaining its charm, making it ideal for golfers of all skill levels. Golfing Tips for Wisconsin Courses Weather Preparedness: Wisconsin's weather can be unpredictable, especially in spring and fall. Dress in layers and bring rain gear if needed. Book in Advance: Tee times at top courses can fill quickly. Reserve early, especially in peak season. Walk the Course: Many courses encourage walking to enjoy the full experience and appreciate the scenery. Explore Local Attractions: Take time to enjoy the food, culture, and hospitality that make Wisconsin a great all-around destination. A Stunning Golf Experience Wisconsin may not be the first destination you think of for world-class golf, but it should be. With its stunning courses, rich history, and welcoming atmosphere, Wisconsin offers a golfing experience that’s hard to beat. From the rugged beauty of Whistling Straits to the serene landscapes of Sand Valley, each course provides a unique challenge and unforgettable experience. Learn more about golf in Wisconsin at Quality Golf Destinations.
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