Play More Golf, Hurt Less: Expert Back Pain & Injury Prevention in Dover, NH

Golf season is back in Dover and every year, I see the same pattern.

Motivated golfers get back on the course…And within a few rounds, back pain, stiffness, or nagging injuries start to show up.

Some push through it.

Some take days off to recover.

Some quietly start playing less.

It’s incredibly common.

But after years of working with golfers, I can tell you this clearly: it’s also preventable.

Why Golfers Struggle With Back Pain

Golf places a unique demand on your body.

It combines:

• Rotation through the spine

• Repeated, one-sided movement

• Power and control at the same time

If your body doesn’t have the mobility and strength to support that, something has to compensate, usually your lower back.

That’s when pain begins.

Why Most Golfers Don’t Get the Right Help

Many golfers try to solve this through the traditional healthcare model.

What they often get is:

• Short, generalized appointments

• Advice to rest or “take it easy”

• Temporary relief from medication or injections

But here’s the problem none of that addresses how you move during your swing or throughout your day.

And that’s the real driver of most golf-related pain.

A Different Approach at 603 PT & Wellness

At 603 PT & Wellness, we specialize in helping active adults 35+ stay strong, mobile, and pain-free, especially those navigating perimenopause, menopause, and changes in bone health.

When it comes to golf injuries, our focus is simple:

• Identify the true cause of your pain

• Improve how your body moves

• Build strength that supports your swing

This allows you to keep playing, not just this season, but long-term.

The 3-Part Routine I Recommend to Every Golfer

You don’t need more time, you need the right plan.

These are the exact strategies I teach my clients to reduce pain and improve performance.

1. Warm-Up (5 Minutes Before You Tee Off)

Skipping this is one of the biggest mistakes I see.

Before you play:

• Walk briskly to raise your heart rate

• Do a few spine and rotational stretches

• Add bilateral warm ups to improve symmetry

This prepares your body for rotation and reduces early-round stiffness.

2. Mobility During Your Round

Golf is repetitive, and your body tightens as you go.

Between holes, take 30–60 seconds to:

• Rotate through your upper body

• Stretch your hips

• Perform standing back extensions

Standing back extensions are especially effective for golfers: Place your hands on your hips and gently lean backward for a few seconds.

This helps offset the forward and rotational stress of your swing.

3. Cooldown (After Your Round)

Most golfers finish 18 holes and immediately sit.

That’s where problems begin.

Instead:

• Walk for a few minutes

• Stretch your hips and lower back

• Take a few deep breaths

This supports recovery and reduces next-day soreness.

The Most Common Golf Injury I Treat (And It’s Not From Swinging)

One of the most frequent back injuries I see doesn’t happen during the round.

It happens after.

You finish playing.

You sit in the car.

Then you go to lift your golf bag out of the trunk

And your back “goes out.”

How to Prevent That Injury

This comes down to simple mechanics and awareness:

• Use a squat or hip hinge to lift your bag

• Keep the load close to your body

• Avoid twisting while lifting

Also:

• Stay hydrated throughout your round

• Avoid long periods of sitting right after playing

• Use mobility work to balance the one-sided nature of golf

These small changes make a significant difference.

Why This Matters More After 35

As your body changes, especially through perimenopause and menopause, you may notice:

• Increased stiffness

• Reduced strength

• Slower recovery

This is exactly when many golfers start to feel like their body is “working against them.”

But in reality, your body just needs a different strategy.

With the right support, you can:

• Maintain strength

• Protect your bone health

• Continue playing at a high level

Avoid the Cycle of Pain, Rest, and Repeat

Too many golfers fall into the same cycle:

Play → hurt → rest → repeat

Over time, that leads to:

• Less time on the course

• More frustration

• Increased risk of needing injections or surgery

There is a better way.

When you address the root cause and support your body properly, you can:

• Play more consistently

• Recover faster

• Feel stronger throughout the season

At 603 PT & Wellness in Dover, NH, we work with adults throughout the Seacoast region who want to stay active and strong as they age. Many of our patients come from nearby communities including:

• Dover

• Portsmouth

• Durham

• Somersworth

• Rochester

• Exeter

• Greenland

• Newmarket