Managing Back Pain in the Golf Swing: Practical Tips from Jeff Hermon

Lower back pain is one of the most common complaints among golfers of all skill levels. In fact, golf back pain issues affect players whether they play once a week or practice daily, as the rotational demands of the golf swing can expose weaknesses in the body that lead to discomfort, inconsistency, or even injury. According to V1 Coach Jeff Hermon, the good news is that many of these issues are preventable and fixable with the right approach.

The Hidden Culprit: Lower Cross Syndrome

One of the most frequent contributors to lower back pain in golfers is a condition known as lower cross syndrome. This occurs when the abdominal muscles and glutes become weak while the hip flexors and lower back muscles become overactive and tight. When this imbalance exists, the lower back is forced to absorb more stress during the swing, especially through impact and follow-through.

In golf terms, this often shows up as early extension, poor rotation, loss of posture, or pain after the round. Fixing the problem starts with restoring strength, mobility, and control in the right areas.

Simple Drills to Reduce Back Stress

Jeff emphasizes that you don’t need complicated gym routines to make meaningful improvements. These simple drills target the muscles that protect your lower back and help your body move more efficiently during the swing.

Heel-Elevated Toe Touches

Stand on a small wedge or any object that slightly elevates your heels. From here, perform eight slow toe touches. Elevating the heels allows you to hinge more effectively at the hips, helping activate the glutes and hamstrings while reducing strain on the lower back.

Hands-Under-Toes Squat

From a standing position, crouch down and slide your hands underneath your toes. Keeping your hands there, stand back up, then return to the crouched position. Repeat this movement eight times. This drill encourages proper hip mobility, hamstring engagement, and core control, all of which reduce stress on the spine.

90/90/90 Oblique Stretch

Sit on the floor with one leg bent at 90 degrees in front of you and the other bent at 90 degrees behind you. Rotate your torso toward the front leg and gently reach down while taking deep, controlled breaths. This stretch improves hip rotation and oblique flexibility, which are critical for a healthy, pain-free golf swing.

Plank With Alternating Leg Lift

Assume a plank position with a neutral spine. Slowly lift one leg at a time while maintaining balance and control. This drill strengthens the core and glutes together, teaching the body to stabilize without relying on the lower back.

Bridge With Leg Extension

Lie on your back with knees bent and feet flat on the ground. Lift your hips into a bridge, then extend one leg while keeping your pelvis level. Alternate sides. This exercise reinforces glute activation and pelvic stability, both essential for protecting the lower back during rotation.

Why This Matters for Your Swing

When your core and glutes are doing their job, your swing becomes more efficient and less stressful on the spine. Instead of forcing movement from the lower back, your body can rotate smoothly through the hips and torso. The result is not only less pain, but better balance, improved sequencing, and more consistent ball striking.

Jeff’s approach focuses on helping golfers move better first, then swing better. These drills are designed to be accessible, repeatable, and effective whether you’re warming up before a round or building a long-term routine.

The Takeaway

Back pain doesn’t have to be part of your golf journey. By addressing common muscular imbalances like lower cross syndrome and committing to simple, targeted exercises, you can protect your body and enjoy the game longer. Stronger movement off the course leads to healthier, more powerful swings on it.

If you want to play better golf and feel better doing it, start by giving your body the support it needs from the ground up. Check out more YouTube videos from Jeff here. 

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