Why does golf cause back and elbow pain?
Golf looks gentle but the swing is fast, twisting and repeated. The lower back and the inner elbow take the most strain when the hips, upper back or grip are not doing their share.
A round of eighteen holes can mean a lot of swings and walking on top of that. The ache tends to arrive at the back nine, when you are tired and the swing gets rushed.
What causes the lower back pain?
The swing needs your hips and upper back to turn. When they are stiff, the lower back twists instead and the small joints and muscles there complain.
Sitting for work during the week makes it worse, because the hips tighten. Read about back pain for the causes we see, and back pain: when to worry for the signs that need a doctor first.
What causes the elbow pain?
The inner elbow is where the muscles that grip and bend the wrist attach. A tight grip, a big divot or repeated range sessions can overload them. This is called golfer’s elbow.
The outer elbow can also hurt in golfers, which is closer to tennis elbow. We check which side hurts and what movement brings it on.
What can I do before and during a round?
A short routine helps a cold body at an early tee time.
- Walk for five minutes before you hit a ball.
- Turn your hips and upper back gently, side to side, with a club across your shoulders.
- Take easy swings before full ones.
- Loosen your grip. A death grip loads the elbow.
- After the round, walk and stretch your hips.
Drink water on the course, because Ipoh’s humidity hides how much you sweat. If pain does not settle in a week or you feel numbness, see a doctor.
What will the physiotherapist do?
We look at hip turn, upper-back rotation, grip strength and how you set up. Then we build a plan of mobility, strength for the hips and forearm, and small changes to practice volume.
You may also want to ask your golf pro about grip size and lesson tweaks, which we can discuss. Our sports rehabilitation approach is built around returning to your own sport.
Can I do it at home?
Yes, most of the exercises need a mat, a band and a small weight. Home physiotherapy across Ipoh is available now, and our Canning Garden centre, near Fatimah Hospital, is opening soon.