When golf season returns, many players head straight from winter inactivity to the course. Unfortunately, the body rarely tolerates that jump very well. Golf places repetitive rotational stress on the low back, hips, and core, and without preparation those areas often become the source of pain or decreased performance.
Preparing your body before the season starts can improve swing efficiency, distance, endurance, and injury resistance. A simple routine that includes mobility work and core strengthening can make a significant difference within a few weeks.
Below is a practical guide focusing on low back mobility, hip flexibility, and core strength.
Why the Low Back, Hips, and Core Matter in Golf
The golf swing is a coordinated rotational movement. Power should primarily come from the hips and thoracic spine, while the core stabilizes the spine and transfers force through the body.
When the hips lack mobility, the lumbar spine (low back) often compensates by rotating excessively. Since the lumbar spine is designed more for stability than rotation, this compensation frequently leads to stiffness, irritation, or injury. Improving hip mobility and core stability allows for better swing mechanics while reducing strain on the lower back.
Mobility Work
Mobility exercises should be done before workouts, before practice sessions, or even daily. These movements focus on restoring motion in the hips and spine.
- Kneeling Hip Flexor Stretch – Sitting for long periods often shortens the hip flexors, which can pull the pelvis forward and increase low-back stress.
- Figure-4 / Piriformis Stretch – This stretch improves hip rotation, which is critical for a fluid backswing and follow-through.
- Open Book Thoracic Rotation – Although this targets the upper spine, it reduces the need for the lower back to rotate during the swing.
- Frequency: 4–5 days per week
- Completed with 3-5 reps for 30 second holds in each direction
Core Strength for Golf
The core’s role in golf is stability and controlled rotation, not just brute strength. Exercises should emphasize anti-rotation and control.
- Dead Bug – A foundational exercise that teaches core control while the arms and legs move.
Reps: 8–10 per side. Sets: 2–3 - Side Plank – Side planks strengthen the lateral core, which helps stabilize during the golf swing.
Hold: 20–40 seconds. Sets: 2–3 each side - Pallof Press – This exercise trains the core to resist rotation—exactly what happens when transferring power during the swing.
Reps: 10–12. Sets: 2–3 per side
When to Start
It is also important to take a graded approach to the start of the golf season. If you have not played golf or swung your clubs since last summer, then starting with a bucket of balls and some chipping will be more beneficial for you than trying to golf a full round of golf. Doing so can result in muscle stiffness and soreness, maybe even injury.
Taking the time to prepare your body before the golf season with stretching and strengthening is the best way to prevent injury. Ideally, begin 4–6 weeks before the first round of the season. This allows time to build mobility and core endurance, so the body tolerates:
- Driving range sessions
- Walking the course
- Repetitive swings
Final Thoughts
Golf performance is not just about swing mechanics—it’s also about physical preparation. Improving hip mobility and core stability allows the body to generate power efficiently while protecting the lower back from excessive strain.
By investing a few minutes each day in mobility and strength training, golfers can enter the season feeling looser, stronger, and more resilient on the course.