How Poor Hip Mobility Leads to Lower Back Pain in Golfers (And How to Fix It)

Your Hips Might Be the Key to Your Back Pain

Many golfers over 50 struggle with lower back pain, assuming it’s just part of aging or the wear and tear of years on the course. But what if the real issue isn’t your back at all? Poor hip mobility is one of the most overlooked factors contributing to back pain in golfers. If your hips don’t move properly, your lower back is forced to compensate, leading to stiffness, discomfort, and even injury.

In this article, I’ll explore why hip mobility matters, how limited range of motion can affect your swing, and the best exercises to improve your flexibility and prevent pain.

Why Hip Mobility Matters in Golf

The golf swing requires a combination of power, stability, and flexibility. Your hips play a critical role in generating rotation and transferring energy from your lower body to your upper body. When your hips lack mobility, your body compensates in ways that can strain your lower back.

The Role of Hip Rotation in Your Swing

• Backswing: Adequate internal hip rotation allows a full turn without excessive strain on the lower back.

• Downswing: Smooth hip movement helps generate speed and consistency.

• Follow-through: Proper hip mobility prevents overextension and stress on the lumbar spine.

Without sufficient hip mobility, your body will compensate by twisting more at the lower back, increasing your risk of pain and injury over time.

Signs That Your Hip Mobility Is Affecting Your Back

Not sure if poor hip mobility is the root of your back pain? Here are some signs to look for:

• Limited rotation in your backswing – If you struggle to make a full turn without discomfort, your hips might be too stiff.

• Lower back stiffness after a round – If your back aches after 18 holes, it’s likely compensating for limited hip movement.

• Inconsistent ball striking – If you feel restricted or off-balance in your swing, tight hips could be affecting your mechanics.

• Pain when walking the course – Tight hip flexors can alter your gait and posture, leading to back discomfort.
  

The Connection Between Hip Mobility and Lower Back Pain

When your hips don’t rotate properly, the stress that should be distributed through your hips and core shifts to your lower back. This compensation can lead to:

• Increased lumbar spine strain – The lower back isn't designed for excessive rotation.

• Muscle imbalances – Weak hip and glute muscles force other areas, like the lower back, to overwork.

• Inflammation and tightness – Poor movement patterns cause recurring discomfort and stiffness.

Improving hip mobility not only reduces back pain but also enhances your swing efficiency and overall performance.

Three Hip Mobility Exercises for Golfers

Incorporate these exercises into your routine to unlock better movement and relieve strain on your lower back.

1. 90/90 Hip Rotations

Purpose: Improves internal and external hip rotation for better swing mechanics.

How to Do It:

1. Sit on the floor with your legs in a 90-degree position—one leg in front, one behind.

2. Keep your chest up and rotate your hips side to side.

3. Hold each side for 10 seconds, repeat for 10 reps.

2. Lunges with Rotation

Purpose: Enhances hip flexibility while improving balance and core strength.

How to Do It:

1. Step forward into a lunge position.

2. Rotate your torso toward your front leg, engaging your core.

3. Hold for a second, then return to the start.

4. Perform 10 reps per side.

3. Hip Flexor Stretch

Purpose: Relieves tight hip flexors, which can contribute to lower back strain.

How to Do It:

1. Kneel on one knee with the other foot in front at a 90-degree angle.

2. Shift your weight forward slightly to feel a stretch in the hip of the back leg.

3. Hold for 30 seconds per side.

Additional Tips to Protect Your Lower Back

• Warm up before your round – A few mobility drills before teeing off can prevent stiffness.

• Strengthen your glutes and core – These muscles support hip rotation and stabilize your back.

• Use proper swing mechanics – Work with a coach to ensure your movement patterns aren’t putting unnecessary strain on your back.

Conclusion: Fix Your Hips, Protect Your Back

Lower back pain doesn’t have to be a permanent part of your golf game. By improving your hip mobility, you’ll not only reduce pain but also increase your swing efficiency and overall performance on the course.

Start incorporating these exercises into your daily routine and experience the difference in your flexibility, comfort, and golf game.

If you’re still looking for relief from Lower Back Pain and/or Sciatica, check out our free Rapid Relief Plan or come along to one of our Free Workshops if you’re interested in a long-term solution