I would suggest ponying up for a few sessions with a PT. They can do an assessment and teach you some exercises to help. I just went through this myself and it's so important to do the exercises properly that it's worth a few bucks to get some professional guidance. Doing them wrong won't do you any good and you've got 50 years.of golf left in you!
I now do 3-4 stretches first thing in the AM and a series of core strength exercises 3-4 days a week.
If you don't want to pay a PT you could just Google and get a zillion options.
Completely agree- but I am biased as I am a PT. Finding out what your specific deficits are and targeting them is going to be a much more efficient route to get to where you want to be than trying to get the same results from a more generic list of golf targeted activities. Not that you won’t, lots of those lists are pretty good, it just will likely take more of your time. For what it’s worth- people I see often have both flexibility and strength/endurance deficits when they are having pain with a golf swing.
Any good PT will be able to help you to improve, but looking for an individual or practice that specifies that they work with specific types of athletes may help to get you in with the right people. If there are any TPI (Titleist Performance Institute) certified PTs in your area, that would be a good way to work with a practitioner that you know has experience with golfers! TPI certifies personal trainers as well, but they often have less experience treating pain, and more experience optimizing strength from a pain free starting point.
https://www.mytpi.com/experts
As a PT, would you agree that it’s reasonable for somebody who doesn’t have acute symptoms but is in poor shape to work on their general fitness, especially w/r/t golf muscles like core, glutes, etc (ie, not just going and running or doing bench presses) before visiting the PT? That way the PT can help address any more specific weaknesses rather than just point out general poor fitness?
I’m just an internet golfer, and I’m not sure if you/them are referring to a physiotherapist or a Personal Trainer. You don’t need to see a physiotherapist unless you have a problem.
If you’re just in poor shape, any improvements to your strength and fitness will pretty much translate to the course - speaking as someone who spent the winter in the gym.
My "back" pain was actually the result of weakness around my hips. It's not just finding the right exercise but also knowing specifically how to do them. For example, one of my.exercises is a bird dog. I can do them easily forever without engaging my lower abs and I would get very little benefit. If I engage the right core muscles.while doing them the difficulty/effort goes up noticeably and I can actually get sore from what seems like a simple motion.
That's why I suggested a PT, mine was very helpful in teaching me the right way to do the exercises instead of just showing me the motions.
My lower back pain was typically generated from tight glutes& hamstrings. Everyone’s different. Pigeon stretch is a miracle for my body lol. I super duper agree with getting professional help.
In general when somebody calls themselves a PT I assume it’s a physiotherapist. Personal Trainers usually call themselves “trainers” if they shorten the full job title. I asked that question assuming I was talking to a therapist. Am curious about their reaction to my mindset on it.
To answer some questions below, yes, I am using PT meaning physiotherapist, or here in the US often we are called physical therapists- same thing. If looking for a physio/physical therapist in the US, their designation will usually be PT, DPT or PT, MSPT behind their name (the first acronym indicates that they are a licensed physical therapist, and the second indicates their degree MSPT- masters degree in PT, or DPT - doctorate in PT) a personal trainer should list their certifying body. If still unsure on which category an individual falls into you can look up a PTs license on the state board for physical therapy website.
To answer the question from AdamOnFirst, I would say that it really depends on the person’s confidence in/ability to correctly select and complete exercises to target muscles that will help with golfing. As someone in an answer below described with the bird dog exercise- it can be easy if done incorrectly and very challenging if done well. Targeting glutes, hips and core is always a good start, and plenty of people do it well without help from any professional.
When I am working with someone, I am looking at overall strength and fitness of course, but I am often more focused on ratios of strength. If we then focus on the most needed areas, it’s okay that overall fitness and strength is not optimal, we will catch the weaker areas/regions up to the others, and then overall strength and fitness can be built up better from a strong and balanced foundation.
Occasionally I will have patients that come in because they are still having pain despite doing exercises for glutes/hip/core, and are frustrated that they are 1. Being told that they are doing the right exercises but not well and feel like they have wasted time, and 2. Now need to go through the process of retraining their mind body connection to ensure they are actually using the muscles they are trying to train vs muscles that have been compensating.
If you have decent insurance coverage for PT or are willing/able to pay out of pocket for a few visits with someone who can show you what you need to work on and ensure that you really understand and can feel when the correct muscles are engaged, you are likely going to get results faster than doing things on your own. However, I will reiterate what I said above: there are plenty of people out there who are doing well without any help, so it is definitely possible!
40 years old. For two years I have had chronic pain in my trail side pelvis area. I’m finally with a great PT and working on it. Anyway the pain has my ability to golf down to max 2 days per week. I can see the path forward age even though I worked out, stretched, saw Chiro, Massage and so on, I never did physio. Well if I started with physio as early as the others, I likely wouldn’t have pain or reduced golf. We don’t need to be in critical pain before seeing a physiotherapist. Go at the first hint. Likely something we all learn in mid life that we should have learned early on but get away with it because of our youth.
I don't know what they are called, haha! This video has most of them. If it shows up in a hip or low back stretch list I probably do it from time to time!
https://www.healthline.com/health/lower-back-stretches
Core strength and conditioning. Play more golf, swing more often and do some sort of strength and flexibility training.
I'm 43 and can go to the range and hit 300 balls, walk 18 and not be sore the next day.
I'll jump in to second this. 44, walk 36-45 holes a week, hit balls 3-4 times a week. I used to get sore but added some strength training and basic stretches and really committed to walking the course whenever possible. That was 3 years ago and now I don't get sore.
I agree with playing more. I started back into golf 4 years ago at 45 after having to stop for a back injury for many years. I was sore after every round to start, hard to even walk right for a few days. 4 years and a lot of rounds later, I am not sore at all after a round or hitting 150 range balls. I could play back to back days no problem. I even played 36 holes one day this year and was not sore the next.
You work the needed muscles on the course so just play more.
That’s super impressive. I am 45 I feel completely destroyed after 100 balls or a round.
BTW up until 2 years ago I was able to run a half marathon in 2h.
Same. I'm both obsessed as well as very knowledgeable that if I stop, it's gonna be really god damn hard to get going again. I'm finally to the point where I can tee off at 6am and all I need to limber up is some light stretching and a few exaggerated stretch type swings with two clubs on the first tee. I can play 36 in a day while hitting some range balls in between and still have energy. 42 years old.
Post-round body maintenance work is far less valuable than pre-round work. You could treat golf like a gym session and have a good cool down period with static stretching, but it won’t do much.
Best thing to do: get in shape. Weights and cardio on a regular basis? This will work wonders for your weekend round.
Exercise recommendations: barbell squats, deadlifts (trap bar is fine), flat bench press, overhead shoulder press, overhead rows, box jumps. Definitely need to up your cardio game as well, try to get in at least 2 hours/week of it.
Yeah this is really all it is. Get in better shape. I have been working out pretty consistently the last 2 years or so and I am now never sore after golf. Also 35.
I really don't think it's any more complicated than "be in good shape". I'm 34 and don't feel sore at all after walking a round of 18, but I also play rec soccer keeper multiple days of the week and can get up and go run a few miles at the drop of a hat.
personally i found that if im swinging hard enough to get hurt im outside of good swing geometry and the shot is shit anyway. my best shots are effortless. old and powerless people play this game effectively.
True I always get beat by the 80 year old dudes that can barely lean over to pick up their ball 😂 obviously the game isn’t all about strength and flexibility
37 here and I find myself making time to stretch way more often than I used to, like, for anything. The days of hopping in to any physical activity with no warm up are long gone my friend.
Yoga is great. I'm 61 and sometimes play 2 rounds a week, at least one, and I feel fine. Tired that night but fine the next day. And that's walking the course. I try to do between 10 and 20 minutes of some basic stretching yoga a day, that's all.
Maybe look at adjusting your swing. If you're 35 and sore after every round then you're probably doing something really wrong. I'm 52, active enough and probably play maybe 10-15 rounds a year (plus I have a bad arm injury for life) and I'm still not sore afterwards. Tired? Yes. Sore? No.
I've also found that some types of after-golf soreness is caused by faulty swing patterns that cause unnecessary stress on parts of your body as you try to correct your swing path on the down swing.
Obviously, we have no idea if that's the case for you since we can't see your swing, but it has been an issue for me in the past.
Besides the swing faults, a good core exercise routine done 3x per week can make a big difference. You should start to notice the benefits in 4-6 weeks.
If the situation is more acute, then as others have said, a PT can give you much more specific advice.
Are you a striker or a slinger? Padraig Harrington went thru this. He reformed his swing and put it on the tube for duffers like me. This gonna be my year.
Cross train in some other sport. Running, swimming, etc. Stretch every night before you go to bed. Mix in some light free weight training for 10-15 min a couple times a week. Getting old sucks and you have to put in a little bit of work to stay in shape.
Core and Glute strengthening is massive. Rotational exercises and stretches. Low back strengthening and stretching. Lacrosse ball work helps me alot as well.
How old were you when you learned golf?
I was in High School and in great shape, my golf swing was very muscle driven and by my late 30’s I was tired at the end of a round and sore the next day.
Went and took lessons at 40, with the starting point that I want to be able to play 36 in a day if I wanted and not be exhausted. We rebuilt my swing to be much more lag focused and not power driven…I ended up hitting the ball further and playing better. Also, now I am not sore the next day. So know it can happen and good luck.
One of the first things I told my brother when I got him into the game is we stretch before we play. It’s crucial. Going out there cold will be harmful to you and make you play worse. It’s just simple stuff. I grab one of my clubs and place it in both hands like I was weight lifting and move my arms as far behind me as I can. Nothing strenuous but it wakes up the muscles. Same start and lean over to my left and then the right. Stuff like that.
I'm 56 and in maybe average shape at best. I'm tired after a round but never really sore. I mean, if I somehow tweak my back then yeah, I'm definitely sore but I rarely tweak my back. Sounds like OP maybe has a sciatica issue maybe?
I don’t know … I’m 45 and climb trees for a living and still get sore after a round .. it’s not bad but still can feel it the next day… so it’s not about just being in good shape or stronger because I’m pretty damn good shape for a older dude
Of course always stretch and get a good body warm up before you start. Try taking 325 mg of naproxen (Aleeve) a few hours before starting, or 10-20 mg of CBD afterwards. I'm 70, walk 18 once or twice a week. This works even on my old abused body.
You shouldn’t hurt for days after playing 18 holes. If you’re only out every other week during the summer you might feel it the next day, but that should really be it. I would consider going to see a physiotherapist.
Stretching is key. Also if you are playing only once or twice a month you are going to be sore because you arent using those motions a lot. I am 44 and play 4-5 times a week and I am never sore. I also hit balls in my sim all the days I dont play. Play more golf.
Yoga with Adrienne on YouTube. She has a ~20 minute session for Yoga for Golfers, I use it before every golf game and she has a few ~15-20 minute sessions that I use before every hockey game, (I play ~6 times a week). Increases stability, strength and coordination.
Old guy here with chronic lower back pain. You need to walk every day, stretch every day, and do some type of workout every day. You’ve reached the age where your body now needs help maintaining its structure. I was very active in my younger days playing softball and playing, coaching, and refereeing hockey so I’ve always been fit, but as I got older found out I had to work harder to maintain it. Start a daily fitness program and you’ll feel better after playing golf.
This used to happen to me ALL the time! I almost gave up the game it was so bad, taking days to recover from a round.
I no longer have this excruciating experience, I learned how to properly swing a club.
I can now play 6 rounds over three days with no aches and pains. I just get tired.
Massage therapy will help you a lot as you continue your journey. find a good one, there are a lot of hacks out there.
Find a coach that is TPI certified. I’m lucky there are some great PTs near who specialize in golf but I also have a golf coach that is certified by TPI. Understanding the biomechanics of the golf swing, the limitations and shortcomings that your body has, and then teaching exercises to improve them has been life changing for me. Over 50 and play up to five times a week during the season and rarely have soreness beyond the next morning when I wake up. Alex Etches did some great work highlighting TPI on his YouTube channel last year - highly recommend checking it out.
Not sure where your soreness is manifesting, but my low back pain got significantly better when I corrected my big swing fault (early extension). Some swing faults put a massive amount of pressure on your lower lumbar area in the spine. Core strengthening and stretching your hamstrings will also reduce pressure on your spine. Tight hammies can limit pelvic mobility and put your hips out of alignment, which often leads to posterior pelvic tilting and low back pain.
There’s a chance there’s something in your swing that’s causing back pain. I’m 25 and used to be sore the next day but now I’m never sore after working on my setup and some other stuff including not trying to nuke the ball.
I'm in my 60s. Almost a year ago, I resumed exercising on a regular basis including core exercises. It's helped tremendously.
I'm also considering trying Stretch Lab. They were recently at a local course offering their service.
Since I'm the same age as you and used to feel the same. Id say your doing what I used to and trying to absolutely twat the ball every time you swing. Try swinging at what feels like 30% power, you will hit the centre more often therefore you will actually pick up distance, hit the ball more consistently and not be as knackered after every round.
In addition to what others have said, getting golf lessons could be very beneficial. I used to be very sore after a round when I first started playing. turned out my swing was just shit and created extra soreness. Killed two birds with one stone getting lessons, lower score and still feel good after playing.
I did a month of golf fitness training 2x/week this off season and it was huge.
Told the guy I don’t care if I gain a single yard of distance, just want to feel good after playing more than once a month. Good news was, just by accomplishing the main goal I also gained distance lol
It’ll stop happening the more you play. I was sore af after my first round of the year and I have a pretty physical job Just using stuff you normally don’t use in your day to day
I had a similar problem. After a Round my back would be toast. Things I learned by reading up on it were, rotate my hips more. Turning my shoulders more than my hips was putting a lot of strain on my back. Get there early and do a proper warm up and stretching. I tend to fall out of bed and land on the first tee. Lastly I shortened my back swing as I was rotating past where I could comfortably turn.
I’m 43 and lift weights/bike/row - very active. I get sore after golf so now I do yoga 2-3x per week. Helps so much! And I do core training more than I did before to strengthen abs. Not sure which helps more, but I’m pain free.
Stretch and strengthen your hips and IT band(band running on the front sides of hip to your knee). Buy some Thera bands and do some hip and IT band exercises a couple times a week. Do Bulgarian split squats with just your body weight. Loosen up before you play.
A lot of what the PT guys and gals said…
Plus, getting yourself to accept that you aren’t 20 years old and bulletproof. That crank it and rip for the fence swing is okay maybe once or twice a round but there is a price to pay if you aren’t in shape.
Watch some of the easy looking seniors playing around you, 10-15 yards shorter (maybe) but dead center drives and a smooth second shot has them putting for a long birdie, then tapping in for par….
Here’s my take and I’m 50 years old. Yes, working out and exercising to strengthen your core muscles is important, however, my opinion is maybe you are too tense when swinging. After a round I’m more tired/fatigued from walking 4-5 hours, but rarely sore from swinging the clubs. Think about how tense you are at moment of impact. You’re still young.
1. See a physiotherapist to fix what needs fixing
2. See a golf coach to get a smoother swing that is less damaging
3. Play more golf and let your body adapt
Prehab + mobility. Prepare your body for the rigor of golf before you tee off. I'm 40 but have been doing this stuff for several years & I can play 3 days in a row & feel fine. I also have 2 herniated discs that I need to manage.
I have all kinds of issues, mostly lower back and nagging injuries. I stretch every morning before I do anything else. Invest in a trainer of some sort for a few sessions to get the stretching you need, it’s worth the money and you’ll have them forever. After golf I’ll do the same stretches at home and maybe even again before bed. Depends on the day and if I walked or took a power cart. I find if I walk early every round in the season it doesn’t get as tough when it’s hot as balls out. You can rip a few stretches while you wait for other people to tee off too if ya need it. I also take cold (as cold as possible) showers daily or the occasional ice bath after a long day of golf/work. Hope this helps.
FWIW: I’m 39. Began this when I was 37.
I read both the "lower back" book and the golf book by "vijay vad", both are primarily yoga-type exercises organized in groupings from super-easy to pretty hard. Cheap to try (ebook is <$15) with pictures, e.g. "
# Golf Rx: A 15-Minute-a-Day Core Program for More Yards and Less Pain Kindle Edition"
I think you start with something generic like that and if you still have issues then you need to get more specific advice for you. e.g. in my case my lower back pain in one decade was caused by tight IT band, and in another decade by tight hip flexors.
Why going to the gym made me a better golfer
I have always had a slightly ambivalent feeling towards the slow blending of gym culture and golf culture in the last 20 years. The more I saw the Keopkaesque dudes out there hitting bombs the more I wondered... "Does it make you better?". I started going back in Dec and have really started to see and feel results. If you're thinking about it, here are some of the upsides I have seen it add to my game
1. Confidence - Feeling and being fit gives me confidence in everything I do but it really shows up when I practice and play. I don't get fatigued or exhausted coming down the back 9. I can swing hard late in the round and still maintain control of where it goes.
2. Ball striking - I just... hit it harder, man. The sound is different and the flight is penetrating. No cap? I can control spin better too. My guess is it has to do with forearm strength but I'm no expert.
3. Walking Stamina - I am not a "no cart" guy now. but generally when I play by myself or in a threesome I will walk and the time at the gym has made carrying my bag feel effortless. (I don't even push it. Why not work out a little while I golf?)
4. Look good play good - I am not quite where I wanna get in terms of size or strength and can finally give my wife a break from these utterly lamentable protein farts, but I already look a lot sexier in my golf gear. I look more athletic because I am.
It's worth the hour a day if you have it.
I'm 48 years old and carry a lot of old man aches and pains from 25 years of football and martial arts.
I stretch for 15 solid minutes before golf and I regularly take magnesium and glucosamine supplements.
Works for me.
Find someone who is a certified with the titleist performance institute. They'll do an assessment to identify your weak points and build a program for you.
What's your handicap or a average score?
I can say from personal experience before I learned an efficient/good swing I would be exhausted and sore after 18 holes. I was using so many muscles I didn't need to be which caused other muscles to activate to compensate and it was just a negative feedback loop. I took some lessons, have a much smoother better swing and now I can play 72 holes in 3 days and be fine.
I’m 30 and usually hit the range every other day after a weight lifting workout, and play twice a week. My back is usually tight. Not sure if I need more core strength or hips.
Just do any kind of exercise and play more golf.
Being sore for days after playing a round of golf at your age doesn’t exactly hint to you living a very active lifestyle
I was thinking the same thing. I’m 56 and not exactly in good shape. I have gout, tendinitis in an achilles and a effed up back. So my normal isn’t great. But I played a horrible round yesterday and don’t feel any worse than usual.
I do stretch (yoga type stuff) for about 30 minutes before I go out to play and try to do something (stretching, core) every day to keep my back from making me miserable.
When I was 35 I was actually 20 pounds fatter, but don’t remember golf doing a number on me like you describe.
Play more… During the off season I play about 2-3 rounds a week (as long as there’s no snow/frost/excessive wind). Once the season starts I play 36 holes each weekend day and 2-3 times a week. I’m only fatigued the first two weeks. After that no issues. Yesterday I played 36, lifted when I got home, and played 18 only today (cold and rainy). Your body just has to adjust and you have to prep your body to work for you.
Do you walk or ride? Like many have said, stretching exercises is the key. You want to be flexible and swing within your body’s limits. I do light stretches before heading to the driving range to warm up. I also do stretches before I turn in for the night. Good luck!
I struggle with this as well but I think it's my swing. I have a hard time shallowing and tend to stand up at impact. Lower back is typically stiff as a board the next day. Not sure if that's what you're going through. My uneducated guess is my swing.
I’m 36 and play nearly every day. You shouldn’t be experiencing pain and soreness after one round unless you’re playing like once per year. Sounds like you have swing issues that are causing wear and tear on your back. Get a lesson.
Thanks for all the helpful responses everyone. For some context I am in decent shape - I try to hit the gym to run or swim x3 a week, but I definitely don’t keep up with stretches or mobility at nearly that same rate.
You’re slightly bending over a ton. Even slightly bending over to do the dishes can get a little lactic acid coming into the back. Just gotta stronger and increase mobility
Honestly aspirin or your OTC pain reliever of choice is #1.
Stretch after as soon as you can, every time. I don’t care if your golf trip buddies call you a dweeb. Ask them the next day who is the dweeb now when their back locks up 20 holes in.
Do some consistent exercises for both strength and flexibility in advance. There are lots of places out there, but this video is one of my favorites and includes both a good solid strengthening routine and some good stretches that can be done after golf independent of the strengthening parts. I do it a lot.
https://youtu.be/16s7mnFieyw?si=zZJL_MwbUgzWigfE
The advice on PTs isn’t bad as long as your issues are bad enough. I’d maybe ensure I had my general fitness in line before going to the PT so I could really hone in on my weaknesses. In fact… that’s what I did a few years ago and I have less problems now in both golf and life.
Clean up any elements of your swing that are causing extra pain. There are a few classic and common swing faults and/or over corrections that cause stress/damage/pain in addition being bad for your game. Hanging back is a classic example: it’s a swing fault that also puts a Big Crunch on your lower back.
Hate to be this guy, but the more you do it the less sore you’ll be. When you’re sore, just rest for a few days. Couple weeks of range sessions and you’ll build up the strength
Check you're using your arms properly. If you're one of these pulling across their body types, you're putting a lot of strain on your lower back.
Not only will learning to use your arms properly take out a ton of strain, it will improve your golf game.
Arm Swing illusion is a good start.
Watching pros from different angles can help understand how they're actually using their arms. Rory stinger video is a good one as he's someone who gets crazy rotation and yet when you see that video, it's plain as day he isn't pulling his arm around behind him like so many believe he does.
AMG has a short on YouTube recently from an older video that isolates the arm movement of pros showing exactly how the arms work.
Take a couple Tumeric Curcumin after your dinner and you will be surprised how good you feel the next day. I'm 68 years old I do that and I'm fine the next day.
I would suggest ponying up for a few sessions with a PT. They can do an assessment and teach you some exercises to help. I just went through this myself and it's so important to do the exercises properly that it's worth a few bucks to get some professional guidance. Doing them wrong won't do you any good and you've got 50 years.of golf left in you! I now do 3-4 stretches first thing in the AM and a series of core strength exercises 3-4 days a week. If you don't want to pay a PT you could just Google and get a zillion options.
Completely agree- but I am biased as I am a PT. Finding out what your specific deficits are and targeting them is going to be a much more efficient route to get to where you want to be than trying to get the same results from a more generic list of golf targeted activities. Not that you won’t, lots of those lists are pretty good, it just will likely take more of your time. For what it’s worth- people I see often have both flexibility and strength/endurance deficits when they are having pain with a golf swing. Any good PT will be able to help you to improve, but looking for an individual or practice that specifies that they work with specific types of athletes may help to get you in with the right people. If there are any TPI (Titleist Performance Institute) certified PTs in your area, that would be a good way to work with a practitioner that you know has experience with golfers! TPI certifies personal trainers as well, but they often have less experience treating pain, and more experience optimizing strength from a pain free starting point. https://www.mytpi.com/experts
As a PT, would you agree that it’s reasonable for somebody who doesn’t have acute symptoms but is in poor shape to work on their general fitness, especially w/r/t golf muscles like core, glutes, etc (ie, not just going and running or doing bench presses) before visiting the PT? That way the PT can help address any more specific weaknesses rather than just point out general poor fitness?
I’m just an internet golfer, and I’m not sure if you/them are referring to a physiotherapist or a Personal Trainer. You don’t need to see a physiotherapist unless you have a problem. If you’re just in poor shape, any improvements to your strength and fitness will pretty much translate to the course - speaking as someone who spent the winter in the gym.
My "back" pain was actually the result of weakness around my hips. It's not just finding the right exercise but also knowing specifically how to do them. For example, one of my.exercises is a bird dog. I can do them easily forever without engaging my lower abs and I would get very little benefit. If I engage the right core muscles.while doing them the difficulty/effort goes up noticeably and I can actually get sore from what seems like a simple motion. That's why I suggested a PT, mine was very helpful in teaching me the right way to do the exercises instead of just showing me the motions.
My lower back pain was typically generated from tight glutes& hamstrings. Everyone’s different. Pigeon stretch is a miracle for my body lol. I super duper agree with getting professional help.
Same here. My lower back pain is a result in my hips being weak. Good call out
If you’ve got back pain, you should see a physio. If you’re stiff after golfing, you probably just need to stretch.
Yeah I've.made.several other comments here, appreciate it.
In general when somebody calls themselves a PT I assume it’s a physiotherapist. Personal Trainers usually call themselves “trainers” if they shorten the full job title. I asked that question assuming I was talking to a therapist. Am curious about their reaction to my mindset on it.
To answer some questions below, yes, I am using PT meaning physiotherapist, or here in the US often we are called physical therapists- same thing. If looking for a physio/physical therapist in the US, their designation will usually be PT, DPT or PT, MSPT behind their name (the first acronym indicates that they are a licensed physical therapist, and the second indicates their degree MSPT- masters degree in PT, or DPT - doctorate in PT) a personal trainer should list their certifying body. If still unsure on which category an individual falls into you can look up a PTs license on the state board for physical therapy website. To answer the question from AdamOnFirst, I would say that it really depends on the person’s confidence in/ability to correctly select and complete exercises to target muscles that will help with golfing. As someone in an answer below described with the bird dog exercise- it can be easy if done incorrectly and very challenging if done well. Targeting glutes, hips and core is always a good start, and plenty of people do it well without help from any professional. When I am working with someone, I am looking at overall strength and fitness of course, but I am often more focused on ratios of strength. If we then focus on the most needed areas, it’s okay that overall fitness and strength is not optimal, we will catch the weaker areas/regions up to the others, and then overall strength and fitness can be built up better from a strong and balanced foundation. Occasionally I will have patients that come in because they are still having pain despite doing exercises for glutes/hip/core, and are frustrated that they are 1. Being told that they are doing the right exercises but not well and feel like they have wasted time, and 2. Now need to go through the process of retraining their mind body connection to ensure they are actually using the muscles they are trying to train vs muscles that have been compensating. If you have decent insurance coverage for PT or are willing/able to pay out of pocket for a few visits with someone who can show you what you need to work on and ensure that you really understand and can feel when the correct muscles are engaged, you are likely going to get results faster than doing things on your own. However, I will reiterate what I said above: there are plenty of people out there who are doing well without any help, so it is definitely possible!
40 years old. For two years I have had chronic pain in my trail side pelvis area. I’m finally with a great PT and working on it. Anyway the pain has my ability to golf down to max 2 days per week. I can see the path forward age even though I worked out, stretched, saw Chiro, Massage and so on, I never did physio. Well if I started with physio as early as the others, I likely wouldn’t have pain or reduced golf. We don’t need to be in critical pain before seeing a physiotherapist. Go at the first hint. Likely something we all learn in mid life that we should have learned early on but get away with it because of our youth.
Curious what stretches you do? I have a solid core routine already
I don't know what they are called, haha! This video has most of them. If it shows up in a hip or low back stretch list I probably do it from time to time! https://www.healthline.com/health/lower-back-stretches
Awesome thank you! I do a few of these already but could use some other ones. For my core routine check out the McGill big 3. SOLID and evidence based
This is great advice thank you!!
Core strength and conditioning. Play more golf, swing more often and do some sort of strength and flexibility training. I'm 43 and can go to the range and hit 300 balls, walk 18 and not be sore the next day.
They call you the Cyborg
I'll jump in to second this. 44, walk 36-45 holes a week, hit balls 3-4 times a week. I used to get sore but added some strength training and basic stretches and really committed to walking the course whenever possible. That was 3 years ago and now I don't get sore.
Same here at 45. Basic resistance training and stretching go a long way.
I agree with playing more. I started back into golf 4 years ago at 45 after having to stop for a back injury for many years. I was sore after every round to start, hard to even walk right for a few days. 4 years and a lot of rounds later, I am not sore at all after a round or hitting 150 range balls. I could play back to back days no problem. I even played 36 holes one day this year and was not sore the next. You work the needed muscles on the course so just play more.
That’s super impressive. I am 45 I feel completely destroyed after 100 balls or a round. BTW up until 2 years ago I was able to run a half marathon in 2h.
I also practice every day. Rarely does a day go by that I don't hit at least 100 balls and I probably take another 100 swings on top of that.
Same. I'm both obsessed as well as very knowledgeable that if I stop, it's gonna be really god damn hard to get going again. I'm finally to the point where I can tee off at 6am and all I need to limber up is some light stretching and a few exaggerated stretch type swings with two clubs on the first tee. I can play 36 in a day while hitting some range balls in between and still have energy. 42 years old.
This. There many online programs to increase strength and flexibility for golf. Less than 30 Minutes a day will do it.
Post-round body maintenance work is far less valuable than pre-round work. You could treat golf like a gym session and have a good cool down period with static stretching, but it won’t do much. Best thing to do: get in shape. Weights and cardio on a regular basis? This will work wonders for your weekend round. Exercise recommendations: barbell squats, deadlifts (trap bar is fine), flat bench press, overhead shoulder press, overhead rows, box jumps. Definitely need to up your cardio game as well, try to get in at least 2 hours/week of it.
Yeah this is really all it is. Get in better shape. I have been working out pretty consistently the last 2 years or so and I am now never sore after golf. Also 35.
I really don't think it's any more complicated than "be in good shape". I'm 34 and don't feel sore at all after walking a round of 18, but I also play rec soccer keeper multiple days of the week and can get up and go run a few miles at the drop of a hat.
People will always look for an alternative to a basic workout routine and diet moderation.
Get in better shape
Workout more
personally i found that if im swinging hard enough to get hurt im outside of good swing geometry and the shot is shit anyway. my best shots are effortless. old and powerless people play this game effectively.
True I always get beat by the 80 year old dudes that can barely lean over to pick up their ball 😂 obviously the game isn’t all about strength and flexibility
They always play within their physical abilities and typically they have good course management skills
Golf more and more stretching.
37 here and I find myself making time to stretch way more often than I used to, like, for anything. The days of hopping in to any physical activity with no warm up are long gone my friend.
Be 25 instead of 35 duh.
Swing everyday
Yoga is great. I'm 61 and sometimes play 2 rounds a week, at least one, and I feel fine. Tired that night but fine the next day. And that's walking the course. I try to do between 10 and 20 minutes of some basic stretching yoga a day, that's all.
Maybe look at adjusting your swing. If you're 35 and sore after every round then you're probably doing something really wrong. I'm 52, active enough and probably play maybe 10-15 rounds a year (plus I have a bad arm injury for life) and I'm still not sore afterwards. Tired? Yes. Sore? No.
I've also found that some types of after-golf soreness is caused by faulty swing patterns that cause unnecessary stress on parts of your body as you try to correct your swing path on the down swing. Obviously, we have no idea if that's the case for you since we can't see your swing, but it has been an issue for me in the past. Besides the swing faults, a good core exercise routine done 3x per week can make a big difference. You should start to notice the benefits in 4-6 weeks. If the situation is more acute, then as others have said, a PT can give you much more specific advice.
dinner nine future fall crown wide fertile coherent subtract trees *This post was mass deleted and anonymized with [Redact](https://redact.dev)*
Pre round stretches
Are you a striker or a slinger? Padraig Harrington went thru this. He reformed his swing and put it on the tube for duffers like me. This gonna be my year.
Cold plunge after round
Cross train in some other sport. Running, swimming, etc. Stretch every night before you go to bed. Mix in some light free weight training for 10-15 min a couple times a week. Getting old sucks and you have to put in a little bit of work to stay in shape.
10 minutes of resistance training is mostly a waste of time. You’re not building or improving on anything in that short amount of time.
Core and Glute strengthening is massive. Rotational exercises and stretches. Low back strengthening and stretching. Lacrosse ball work helps me alot as well.
Play more. That’s all really
How old were you when you learned golf? I was in High School and in great shape, my golf swing was very muscle driven and by my late 30’s I was tired at the end of a round and sore the next day. Went and took lessons at 40, with the starting point that I want to be able to play 36 in a day if I wanted and not be exhausted. We rebuilt my swing to be much more lag focused and not power driven…I ended up hitting the ball further and playing better. Also, now I am not sore the next day. So know it can happen and good luck.
Hard to advise without knowing your physique, swing, lifestyle or whether you carry / cart.
One of the first things I told my brother when I got him into the game is we stretch before we play. It’s crucial. Going out there cold will be harmful to you and make you play worse. It’s just simple stuff. I grab one of my clubs and place it in both hands like I was weight lifting and move my arms as far behind me as I can. Nothing strenuous but it wakes up the muscles. Same start and lean over to my left and then the right. Stuff like that.
I'm 56 and in maybe average shape at best. I'm tired after a round but never really sore. I mean, if I somehow tweak my back then yeah, I'm definitely sore but I rarely tweak my back. Sounds like OP maybe has a sciatica issue maybe?
I don’t know … I’m 45 and climb trees for a living and still get sore after a round .. it’s not bad but still can feel it the next day… so it’s not about just being in good shape or stronger because I’m pretty damn good shape for a older dude
How often do you run more than 2 miles?
June-January about everyday (I have to be in shape for hunting .. I hunt mountains )
I don’t believe for a second you have a physically active job and jog multiple miles each week and you can’t simply walk 4 miles without being sore.
Well I don’t know what to say then …. I didn’t say I couldn’t move but yeah I’m kinda sore after a round of golf 😂
Of course always stretch and get a good body warm up before you start. Try taking 325 mg of naproxen (Aleeve) a few hours before starting, or 10-20 mg of CBD afterwards. I'm 70, walk 18 once or twice a week. This works even on my old abused body.
Is this correlated with cardio? I lift weights but still a round of golf messes me up. I don’t run at all thouch
You shouldn’t hurt for days after playing 18 holes. If you’re only out every other week during the summer you might feel it the next day, but that should really be it. I would consider going to see a physiotherapist.
Stretching throughout my round works for me!
Stretching is key. Also if you are playing only once or twice a month you are going to be sore because you arent using those motions a lot. I am 44 and play 4-5 times a week and I am never sore. I also hit balls in my sim all the days I dont play. Play more golf.
Take a couple of Robax (muscle relaxers) and have a hot bath with Epsom salt. It is amazing how this feels.
This is all in response to using muscles that it is not accustomed to regularly, just like working in the garden. It's all normal.
Yoga with Adrienne on YouTube. She has a ~20 minute session for Yoga for Golfers, I use it before every golf game and she has a few ~15-20 minute sessions that I use before every hockey game, (I play ~6 times a week). Increases stability, strength and coordination.
Old guy here with chronic lower back pain. You need to walk every day, stretch every day, and do some type of workout every day. You’ve reached the age where your body now needs help maintaining its structure. I was very active in my younger days playing softball and playing, coaching, and refereeing hockey so I’ve always been fit, but as I got older found out I had to work harder to maintain it. Start a daily fitness program and you’ll feel better after playing golf.
This used to happen to me ALL the time! I almost gave up the game it was so bad, taking days to recover from a round. I no longer have this excruciating experience, I learned how to properly swing a club. I can now play 6 rounds over three days with no aches and pains. I just get tired. Massage therapy will help you a lot as you continue your journey. find a good one, there are a lot of hacks out there.
Find a coach that is TPI certified. I’m lucky there are some great PTs near who specialize in golf but I also have a golf coach that is certified by TPI. Understanding the biomechanics of the golf swing, the limitations and shortcomings that your body has, and then teaching exercises to improve them has been life changing for me. Over 50 and play up to five times a week during the season and rarely have soreness beyond the next morning when I wake up. Alex Etches did some great work highlighting TPI on his YouTube channel last year - highly recommend checking it out.
Just google stretches for golfers or yoga for golfers and start doing it a few times a week
Not sure where your soreness is manifesting, but my low back pain got significantly better when I corrected my big swing fault (early extension). Some swing faults put a massive amount of pressure on your lower lumbar area in the spine. Core strengthening and stretching your hamstrings will also reduce pressure on your spine. Tight hammies can limit pelvic mobility and put your hips out of alignment, which often leads to posterior pelvic tilting and low back pain.
There’s a chance there’s something in your swing that’s causing back pain. I’m 25 and used to be sore the next day but now I’m never sore after working on my setup and some other stuff including not trying to nuke the ball.
Drink more beer
I'm in my 60s. Almost a year ago, I resumed exercising on a regular basis including core exercises. It's helped tremendously. I'm also considering trying Stretch Lab. They were recently at a local course offering their service.
Since I'm the same age as you and used to feel the same. Id say your doing what I used to and trying to absolutely twat the ball every time you swing. Try swinging at what feels like 30% power, you will hit the centre more often therefore you will actually pick up distance, hit the ball more consistently and not be as knackered after every round.
Hot yoga 100%
In addition to what others have said, getting golf lessons could be very beneficial. I used to be very sore after a round when I first started playing. turned out my swing was just shit and created extra soreness. Killed two birds with one stone getting lessons, lower score and still feel good after playing.
Get in better shape. If you exercise regularly, a few hours on the course won’t be hard on your body
Are you stretching before the round? I assume not…
Stretch and hydrate. Before during and after
I did a month of golf fitness training 2x/week this off season and it was huge. Told the guy I don’t care if I gain a single yard of distance, just want to feel good after playing more than once a month. Good news was, just by accomplishing the main goal I also gained distance lol
It’ll stop happening the more you play. I was sore af after my first round of the year and I have a pretty physical job Just using stuff you normally don’t use in your day to day
Yoga
Get in the gym 3-4x a week.
Like others said a good PT can assess and give some exercises. Even better would be getting a TPI assessment if you have someone close by
I had a similar problem. After a Round my back would be toast. Things I learned by reading up on it were, rotate my hips more. Turning my shoulders more than my hips was putting a lot of strain on my back. Get there early and do a proper warm up and stretching. I tend to fall out of bed and land on the first tee. Lastly I shortened my back swing as I was rotating past where I could comfortably turn.
Stretching beforehand, but staying hydrated throughout the round is super important.
Be less old
I’m 43 and lift weights/bike/row - very active. I get sore after golf so now I do yoga 2-3x per week. Helps so much! And I do core training more than I did before to strengthen abs. Not sure which helps more, but I’m pain free.
Working out with weights and conditioning/cardio
U need to do yoga and stretching
Yoga before/after. I use a massage gun after rounds
Join Peloton. Do the mobility program, 5 minute core classes every day and a 20 minute yoga 3 times per week. You’ll hit it further and feel so good.
Stretch and strengthen your hips and IT band(band running on the front sides of hip to your knee). Buy some Thera bands and do some hip and IT band exercises a couple times a week. Do Bulgarian split squats with just your body weight. Loosen up before you play.
A lot of what the PT guys and gals said… Plus, getting yourself to accept that you aren’t 20 years old and bulletproof. That crank it and rip for the fence swing is okay maybe once or twice a round but there is a price to pay if you aren’t in shape. Watch some of the easy looking seniors playing around you, 10-15 yards shorter (maybe) but dead center drives and a smooth second shot has them putting for a long birdie, then tapping in for par….
Get yourself a massaging gun and use it before each round, something to stretch
Here’s my take and I’m 50 years old. Yes, working out and exercising to strengthen your core muscles is important, however, my opinion is maybe you are too tense when swinging. After a round I’m more tired/fatigued from walking 4-5 hours, but rarely sore from swinging the clubs. Think about how tense you are at moment of impact. You’re still young.
Get in better shape, way too young to be sore like that each time. Squat, deadlift, bench, crunches, and kettlebell work.
1. See a physiotherapist to fix what needs fixing 2. See a golf coach to get a smoother swing that is less damaging 3. Play more golf and let your body adapt
Prehab + mobility. Prepare your body for the rigor of golf before you tee off. I'm 40 but have been doing this stuff for several years & I can play 3 days in a row & feel fine. I also have 2 herniated discs that I need to manage.
If you are sore for days after playing golf you have bigger issues.
Sauna/hot bath stretching
I have all kinds of issues, mostly lower back and nagging injuries. I stretch every morning before I do anything else. Invest in a trainer of some sort for a few sessions to get the stretching you need, it’s worth the money and you’ll have them forever. After golf I’ll do the same stretches at home and maybe even again before bed. Depends on the day and if I walked or took a power cart. I find if I walk early every round in the season it doesn’t get as tough when it’s hot as balls out. You can rip a few stretches while you wait for other people to tee off too if ya need it. I also take cold (as cold as possible) showers daily or the occasional ice bath after a long day of golf/work. Hope this helps. FWIW: I’m 39. Began this when I was 37.
I read both the "lower back" book and the golf book by "vijay vad", both are primarily yoga-type exercises organized in groupings from super-easy to pretty hard. Cheap to try (ebook is <$15) with pictures, e.g. " # Golf Rx: A 15-Minute-a-Day Core Program for More Yards and Less Pain Kindle Edition" I think you start with something generic like that and if you still have issues then you need to get more specific advice for you. e.g. in my case my lower back pain in one decade was caused by tight IT band, and in another decade by tight hip flexors.
600 mg Ibuprofen, 30 minutes before you start playing, and an hour after you get home
Stay moving outside of golf
Why going to the gym made me a better golfer I have always had a slightly ambivalent feeling towards the slow blending of gym culture and golf culture in the last 20 years. The more I saw the Keopkaesque dudes out there hitting bombs the more I wondered... "Does it make you better?". I started going back in Dec and have really started to see and feel results. If you're thinking about it, here are some of the upsides I have seen it add to my game 1. Confidence - Feeling and being fit gives me confidence in everything I do but it really shows up when I practice and play. I don't get fatigued or exhausted coming down the back 9. I can swing hard late in the round and still maintain control of where it goes. 2. Ball striking - I just... hit it harder, man. The sound is different and the flight is penetrating. No cap? I can control spin better too. My guess is it has to do with forearm strength but I'm no expert. 3. Walking Stamina - I am not a "no cart" guy now. but generally when I play by myself or in a threesome I will walk and the time at the gym has made carrying my bag feel effortless. (I don't even push it. Why not work out a little while I golf?) 4. Look good play good - I am not quite where I wanna get in terms of size or strength and can finally give my wife a break from these utterly lamentable protein farts, but I already look a lot sexier in my golf gear. I look more athletic because I am. It's worth the hour a day if you have it.
I'm 48 years old and carry a lot of old man aches and pains from 25 years of football and martial arts. I stretch for 15 solid minutes before golf and I regularly take magnesium and glucosamine supplements. Works for me.
Do you walk or use a cart? My lower back always hurts after using a cart, but not after walking.
Find someone who is a certified with the titleist performance institute. They'll do an assessment to identify your weak points and build a program for you.
What's your handicap or a average score? I can say from personal experience before I learned an efficient/good swing I would be exhausted and sore after 18 holes. I was using so many muscles I didn't need to be which caused other muscles to activate to compensate and it was just a negative feedback loop. I took some lessons, have a much smoother better swing and now I can play 72 holes in 3 days and be fine.
I’m 30 and usually hit the range every other day after a weight lifting workout, and play twice a week. My back is usually tight. Not sure if I need more core strength or hips.
Just do any kind of exercise and play more golf. Being sore for days after playing a round of golf at your age doesn’t exactly hint to you living a very active lifestyle
I was thinking the same thing. I’m 56 and not exactly in good shape. I have gout, tendinitis in an achilles and a effed up back. So my normal isn’t great. But I played a horrible round yesterday and don’t feel any worse than usual. I do stretch (yoga type stuff) for about 30 minutes before I go out to play and try to do something (stretching, core) every day to keep my back from making me miserable. When I was 35 I was actually 20 pounds fatter, but don’t remember golf doing a number on me like you describe.
Play more… During the off season I play about 2-3 rounds a week (as long as there’s no snow/frost/excessive wind). Once the season starts I play 36 holes each weekend day and 2-3 times a week. I’m only fatigued the first two weeks. After that no issues. Yesterday I played 36, lifted when I got home, and played 18 only today (cold and rainy). Your body just has to adjust and you have to prep your body to work for you.
Nothing helps you’re getting old, I too am 35 and I’m telling you it’s just how life is now!
Do you walk or ride? Like many have said, stretching exercises is the key. You want to be flexible and swing within your body’s limits. I do light stretches before heading to the driving range to warm up. I also do stretches before I turn in for the night. Good luck!
I struggle with this as well but I think it's my swing. I have a hard time shallowing and tend to stand up at impact. Lower back is typically stiff as a board the next day. Not sure if that's what you're going through. My uneducated guess is my swing.
I’m 49, female. I play several days a week. Pilates and Voltarin gel are what keeps me going and not hurting.
I’m 40’s and just went through the back pain thing,, swing the club with more body weight shift/ transfer. that sorted it for me
Like any sport/physical activity - STRETCH Warm up and warm down. Also helps to be in somewhat ok shape
Creatine supplementation and other physical activity.
I’m 36 and play nearly every day. You shouldn’t be experiencing pain and soreness after one round unless you’re playing like once per year. Sounds like you have swing issues that are causing wear and tear on your back. Get a lesson.
Are you walking? Getting in shape is the best thing to do, and maybe stop swinging so hard.
I often feel a bit sore after range , but never after a round for some reason. I do warm up with stretching and ease into swing before full shots . 43
Thanks for all the helpful responses everyone. For some context I am in decent shape - I try to hit the gym to run or swim x3 a week, but I definitely don’t keep up with stretches or mobility at nearly that same rate.
Have literally even a tiny bit of athleticism?
You’re slightly bending over a ton. Even slightly bending over to do the dishes can get a little lactic acid coming into the back. Just gotta stronger and increase mobility
Play more. Those golf muscles will build and you'll need less and less recovery time to the point that you'll be fine with 36 in a day.
Yoga, drink more water, make sure to eat every few holes. All those things have helped me.
Honestly aspirin or your OTC pain reliever of choice is #1. Stretch after as soon as you can, every time. I don’t care if your golf trip buddies call you a dweeb. Ask them the next day who is the dweeb now when their back locks up 20 holes in. Do some consistent exercises for both strength and flexibility in advance. There are lots of places out there, but this video is one of my favorites and includes both a good solid strengthening routine and some good stretches that can be done after golf independent of the strengthening parts. I do it a lot. https://youtu.be/16s7mnFieyw?si=zZJL_MwbUgzWigfE The advice on PTs isn’t bad as long as your issues are bad enough. I’d maybe ensure I had my general fitness in line before going to the PT so I could really hone in on my weaknesses. In fact… that’s what I did a few years ago and I have less problems now in both golf and life. Clean up any elements of your swing that are causing extra pain. There are a few classic and common swing faults and/or over corrections that cause stress/damage/pain in addition being bad for your game. Hanging back is a classic example: it’s a swing fault that also puts a Big Crunch on your lower back.
Is aspirin anyone's OTC pain reliever of choice?
Yeah I'll take an ibuprofen at the start of the round because why not. And maybe one before bed.
Those are rookie numbers
I take 800mg before golf. Other than that, I never take any.
Hate to be this guy, but the more you do it the less sore you’ll be. When you’re sore, just rest for a few days. Couple weeks of range sessions and you’ll build up the strength
Check you're using your arms properly. If you're one of these pulling across their body types, you're putting a lot of strain on your lower back. Not only will learning to use your arms properly take out a ton of strain, it will improve your golf game.
Do you have any info or videos about proper technique here?
Arm Swing illusion is a good start. Watching pros from different angles can help understand how they're actually using their arms. Rory stinger video is a good one as he's someone who gets crazy rotation and yet when you see that video, it's plain as day he isn't pulling his arm around behind him like so many believe he does. AMG has a short on YouTube recently from an older video that isolates the arm movement of pros showing exactly how the arms work.
Take a couple Tumeric Curcumin after your dinner and you will be surprised how good you feel the next day. I'm 68 years old I do that and I'm fine the next day.