Golf is a sport that demands significant amount of physical and mental strength.

As the golfing season in Ontario is well underway, we aim to enhance your game by providing additional insights on improving performance through understanding back pain and the importance of mobility.

One of the most common injuries seen with golfers is back pain. Limited hip mobility can lead to a less effective swing, reduced power, and an increased risk of injury. Implementing specific  mobility drills can not only help you avoid injury but also enhance your overall performance on the course while alleviating back pain.

The golf swing uses the whole body, with the hips playing a key role. Proper hip mobility ensures a full range of motion, crucial for power and balance. When hips are tight, the lower back compensates, causing strain and potential injury. This can result in a longer recovery period and cause individuals to miss time from the game. Improving hip mobility leads to a smoother, more powerful swing and helps prevent and relieve back pain.
Hip mobility drills can be a crucial part of the golfers daily routine. It will help reduce compensatory movements which lead to injury, improve movement efficiency through the swing, and lead to a better score overall (that one we cannot guarantee).

Here are three effective hip mobility drills to incorporate into your routine, both before and after playing golf, that can help alleviate and prevent back pain:

1. 90/90 Stretch

The 90/90 stretch targets both internal and external rotation of the hips.

  • How to do it: Sit on the ground with one leg bent in front of you at a 90-degree angle and the other leg bent behind you at a 90-degree angle. Keeping your back straight, lean forward over your front leg, feeling a stretch in your hip. Hold for 30 seconds, then switch legs. Complete 5 reps for 30 seconds.

2. Hip Circles
Hip circles improves mobility into the hip by taking into end-ranges of motion.
  • How to do it: Begin on all fours, with your hands directly under your shoulders and your knees under your hips. Gently lift one leg off the ground, bending at the knee to maintain a 90-degree angle. Engage your glutes and, using your knee, draw a slow and controlled circle in the air. Ensure you go through a full range of motion, both clockwise and counterclockwise. Repeat 10 reps and complete 2 sets.
3. Open Book (spinal mobility drill)
The open book stretch helps facilitate mobility through the thoracic spine.


  • How to do it: Lie on your side with arms straight out and hands pressed together in front of you. Knees are pulled up and bent towards the chest. From here, turn your torso so your back is lying flat on the ground, and your arms have opened up like a book. Hold this position before returning to start. Repeat 10 reps and complete 3 sets.


For best results, do these hip mobility drills in your warm-up before golf and cool-down afterward.

Regular practice and consistency can greatly increase flexibility, lessen back pain, and improve your golf swing’s strength and efficiency.

It just might save a stroke off your score if you’re lucky!


About the Author:

Sundeep Sandher
Registered Chiropractor
Book with Sunny at our Spadina Location!