The Golfer’s Guide to Recovering from Post-Round Back Pain

Lower back pain after a round of golf is so common it’s almost normal. Aside from all the measures you can take to try to avoid it (covered in other articles by  AXB), what can you do when it strikes? 

Incorporating a quick recovery routine immediately after playing can alleviate discomfort and promote muscle recovery. Here’s a simple, effective routine to help you regain that pain-free status.

Remember to stick to the Rules of Rehabilitation at all times.  If any of the below recommendations increase your pain, stop doing them!!

1. Gentle Stretching (5 minutes)

- Hamstring Stretch: Sit on the edge of a bench with one leg extended. Lean forward from your hips, keeping your back straight, until you feel a stretch along the back of your thigh. Hold for 30 seconds on each side.

- Hip Flexor Stretch: Kneel on one knee with the other foot in front, creating a 90-degree angle at both knees. Push your hips forward gently until you feel a stretch in the front of your hip. Hold for 30 seconds on each side.

If your lower back pain is worse bending backwards, try this one…

- Lower Back Stretch: Lie on your back and gently pull both knees toward your chest until you feel a stretch in your lower back. Hold for 30 seconds.

If your lower back pain is worse bending forwards, try this one…

Standing back arch:  Stand with your hands in the small of your back and gently lean backwards for 10 seconds, then pause and repeat.

2. Foam Rolling (5 minutes)

- Lower Back: Lie on a foam roller placed horizontally under your lower back. Gently roll up and down, massaging the muscles for 1-2 minutes.

- Glutes: Sit on the foam roller with one ankle crossed over the opposite knee. Lean slightly toward the crossed leg side and roll back and forth over the glute muscles for 1-2 minutes on each side.

3. Core Engagement Exercises (5 minutes)

- Pelvic Tilts: Lie on your back with knees bent and feet flat on the floor. Tighten your abdominal muscles and press your lower back into the floor, tilting your pelvis slightly. Hold for 5 seconds and repeat 10 times.

- Bridging: Lie on your back with knees bent. Tighten your core and glute muscles, then lift your hips off the floor to create a straight line from shoulders to knees. Hold for 5 seconds and slowly lower down. Repeat 10 times.

4. Hydration and Nutrition

- Rehydrate: Drink plenty of water post-round to help flush out toxins and reduce muscle cramps.

- Refuel: Consume a balanced snack rich in protein and carbohydrates within 30 minutes of finishing your game to aid muscle recovery.

5. Relaxation and Rest

- Warm Bath: Taking a warm bath can relax tight muscles and improve blood circulation.

- Adequate Sleep: Ensure you get 7-9 hours of quality sleep to allow your body to repair and recover.

Incorporating this quick recovery routine after each round can significantly reduce post-game lower back pain and enhance your overall performance. Remember, consistency is key. If pain persists despite your best efforts, come to one of our free workshops to get a plan for Relief AND Prevention of pain.  Or jump into our free Rapid Relief Plan for golfers