Golfers With Lower Back Pain: Why the Problem Might Actually Be Your Hip

Introduction

Lower back pain is one of the most common complaints we hear from golfers throughout Westport, Norwalk, Stamford, and the greater Fairfield County area. Naturally, when the pain shows up in the low back, that's where most people focus their attention — stretching it, icing it, resting it. But in many cases, the low back isn't actually where the problem started.

We recently worked with a golfer dealing with lower back pain whose real issue turned out to be a hip limitation he wasn't even aware of. His story is a great example of why an accurate movement assessment matters more than treating the area that simply hurts.

When the Pain Isn't the Problem

During his evaluation, we assessed his hip mobility and found that his right hip had essentially no internal rotation — the rotational movement that allows the hip to turn inward. For a golfer, this matters enormously. The golf swing places significant rotational demand through the hips, and if one hip can't rotate properly, the body has to compensate somewhere else to complete the swing. Often, that "somewhere else" is the lower back, which isn't designed to handle that kind of repetitive rotational load.

This is a pattern we see often: pain shows up in the lower back, but the underlying cause is a restriction elsewhere in the kinetic chain — frequently the hip. Treating only the site of pain, without addressing the actual restriction, tends to produce short-term relief at best.

Why Generic Hip Stretches Often Fall Short

When people try to address hip tightness on their own, they typically default to one of two approaches: holding a static stretch and passively relaxing into it, or performing broad, general mobility drills — like fire hydrant-style movements — that move the whole body without specifically targeting the restricted joint.

Both approaches have a place, but on their own, they often don't create lasting change in a joint that's genuinely restricted. Passive stretching can improve how a position feels temporarily, but it doesn't necessarily teach the body to control or stabilize that new range of motion. And broad mobility drills, while useful for general movement, often let other parts of the body compensate instead of actually training the specific joint that needs work.

A More Targeted Approach: Building Control, Not Just Range

For this golfer, the goal wasn't simply to stretch the hip into a better position — it was to build strength and control within that new range, so the improvement would actually hold up on the golf course.

This involved working up progressively toward a specific hip position, then applying controlled tension to challenge the joint. Depending on what the hip could tolerate, this tension was built gradually — starting light and increasing intensity over time as the joint adapted and responded well.

Two Different Ways to Load a Restricted Hip

There are a couple of different ways to challenge a joint like this safely:

1. Pushing into resistance, where the goal is to create tension by pressing against something stable, gradually increasing effort as tolerated.
2. A "yielding" approach, where instead of pushing into resistance, the goal is to slowly lower or control a position against gravity — creating space in the joint by resisting the pull of gravity rather than pushing against an outside force.

For many people with lower back pain, attempting a demanding hip position right away simply isn't possible — the body isn't ready for it yet. That's why progression matters: working up to a challenging position step by step, rather than attempting it all at once, allows the joint to be safely and gradually prepared for greater demand.

Why This Matters for Golfers

Improving hip internal rotation isn't just about reducing lower back pain — it's about giving the body better control over the exact movement that's often missing during the golf swing. When a golfer has more usable range of motion and control in the hips, the lower back no longer has to compensate for what the hip can't do, which can meaningfully reduce strain over time.

This is a good example of a broader principle in sports therapy: improving range of motion alone isn't the goal. The real goal is building control within that range, so it holds up under the real demands of your sport or activity.

Practical Takeaways

• Lower back pain doesn't always start in the lower back. Hip restrictions, especially limited internal rotation, are a common hidden contributor for golfers.
• Passive stretching has limits. It can improve how a position feels temporarily, without necessarily building lasting control.
• Generic mobility drills can let other areas compensate. Targeted work is often needed to actually train the restricted joint.
• Progression matters. Working up gradually toward a challenging position is safer and more effective than attempting it all at once.
• Range of motion without control doesn't transfer to the course. Building strength within a new range is what makes improvement stick.

Frequently Asked Questions

Q: How do I know if my lower back pain is actually coming from my hip?

This is best determined through a professional movement assessment, which can identify restrictions or asymmetries that may not be obvious on your own.

Q: Is hip internal rotation important for golfers specifically?

Yes, the golf swing requires significant hip rotation, and a restriction on one side often forces the lower back to compensate, which can lead to pain over time.

Q: Can I improve hip mobility just by stretching more?

Stretching can help, but building strength and control within a new range of motion is often what creates lasting improvement, especially for a joint that's significantly restricted.

Q: What's the difference between pushing into resistance and a "yielding" isometric?

Both are ways of challenging a joint safely, but they work differently — one involves pressing against resistance, while the other involves controlling a position against gravity. The right approach depends on the individual case.

Q: Will improving my hip mobility actually help my golf game?

For many golfers with a hip-related restriction, improving control and rotation in the hip can reduce compensation through the lower back and support a more efficient, less painful swing.

 

Lower back pain in golfers is often a symptom of a deeper, less obvious issue — frequently a restriction in hip mobility that forces the lower back to pick up the slack. Identifying and addressing the true root cause, rather than simply treating the area that hurts, is often the key to lasting relief and better performance on the course.

 

If lower back pain, hip tightness, or a limited golf swing is keeping you from exercising, golfing, running, lifting weights, playing pickleball, or enjoying an active lifestyle, the team at Align Sports Therapy can help identify the underlying cause and develop a personalized treatment plan to help you get back to doing what you love. We proudly serve active adults throughout Westport, Norwalk, Stamford, and the greater Fairfield County, Connecticut area.