Golf is good for you but are you swinging correctly?
There is a reason older adults keep coming back to golf. It is a moderate-intensity aerobic sport that combines cardiovascular, musculoskeletal and cognitive benefits in a single round. A 2008 Swedish study by Farahmand et al., published in the Scandinavian Journal of Medicine & Science in Sports, tracked roughly 300,000 golfers and found a 40% lower mortality rate than in the general population.
The benefit shows up in survival too. A Swedish study of about 300,000 golfers found a 40% lower death rate than in the general population, roughly equal to five extra years of life.
A niggle here or there in your 60s can force you off the course entirely if you are not careful. That needn't happen.
Why the golf swing is hard on an ageing body
Ageing reduces flexibility and muscle strength and brings degenerative changes in the spine and joints. The swing places high biomechanical loads on the lumbar spine, shoulders and hips.
Low back pain is the most common golf-related complaint. A 2014 review in the Asian Journal of Sports Medicine puts it at about a quarter of all golf injuries, with individual studies reporting anywhere from 18 to 54%. The modern swing adds to the problem. It keeps both feet on the ground and limits hip rotation to increase shoulder rotation and clubhead speed. The downswing then puts high torsion and compression on the lumbar spine. In professional golfers, compression loads of about 7,584 N have been measured which is roughly eight times body weight.
The lead shoulder and rotator cuff take a beating during acceleration and follow-through. Hips and knees take rotational and shear forces during weight transfer.
What to change?
- Warm up for 10 to 15 minutes. Leg swings, trunk rotations and hip circles, arm swings and shoulder circles, hip bridges and bird-dog, then practice swings at 50%, 75% and 100% effort.
- Cool down. Static stretching for the hamstrings, hip flexors and shoulders, and foam rolling for the back and gluteal muscles.
- Reduce the load. Use a push-cart instead of carrying your bag, and limit full-power drives in a single session.
- Change your swing. The classic swing raises the lead heel, uses a long fluid backswing and spreads the load evenly through the spine and lower limbs. For older golfers with back sensitivity, it is the safer choice.
- Condition off the course. Core stabilisation (dead bug, bird-dog, planks), hip and shoulder mobility, single-leg balance work, and light to moderate resistance training for the glutes, hamstrings and rotator cuff. An 8-week trial in older male golfers showed improvements in clubhead speed (from 127.3 to 133.6 km/h), strength, balance and endurance, and reduced musculoskeletal discomfort.
For the shoulders, add scapular control exercises and rotator cuff strengthening and avoid a backswing beyond your comfortable range. For hips and knees, strengthen the glutes and hamstrings, work on hip mobility and wear appropriate footwear.
But I don't want to lose power
If you are still competitive, the hybrid swing is worth considering. It keeps some rotational power through shoulder and upper torso motion but reduces extreme hip and shoulder separation. It keeps the spine neutral, emphasises pelvic rotation and uses a shallower swing plane.
Biomechanical logic and injury data suggest that it reduces spinal shear and torsion while retaining functional power and clubhead speed. It is a reasonable middle ground for older golfers who want to stay aggressive without loading their joints excessively.
The goal is to keep you on the course
The right swing mechanics and a structured warm-up and cool-down routine can keep you playing safely and effectively for many years. Golf is safe with a sensitive back if you make these modifications. Most golfers with mild to moderate arthritis can also continue playing without aggravating their joints by making swing changes, hip and glute strengthening and sensible footwear. If you are in active pain, a sports medicine or physiotherapy assessment is advisable before you continue.
Key takeaways
- Golf combines cardiovascular, musculoskeletal and cognitive benefits in a single round.
- Low back pain accounts for about a quarter of golf injuries (studies range from 18 to 54%).
- The modern swing loads the lumbar spine heavily; the classic or hybrid swing is safer for older golfers.
- A 10 to 15 minute dynamic warm-up before every round is protective.
- Use a push-cart and limit full-power drives.
- Regular golfers in a Swedish study had a 40% lower death rate than non-golfers.
Frequently asked questions
What is the most common injury in older golfers?
Low back pain which accounts for about a quarter of golf injuries. It is caused by the repetitive twisting and compressive loads of the swing, especially in golfers who use a modern swing.
Is golf safe for people with a bad back?
Yes, with modifications: a classic or hybrid swing, core strengthening, a push-cart instead of carrying your bag, and fewer full-power practice sessions. If you are in active pain, get a sports medicine or physiotherapy assessment before you continue.
What is the difference between a classic and a modern golf swing?
The classic swing spreads the load more evenly across the spine and lower limbs. The modern swing generates more power but puts much higher twisting and compressive loads on the lower back. For older golfers, classic or hybrid mechanics are the safer choice.
At what age should golfers change their swing?
There is no fixed age. If you have low back pain, shoulder discomfort or joint stiffness related to your game, it is worth having your swing assessed. Many sports medicine physicians recommend moving toward classic or hybrid mechanics from your 50s onwards.
Can golf worsen knee or hip arthritis?
It can if poorly managed. With swing changes, hip and glute strengthening and sensible footwear, most golfers with mild to moderate arthritis can keep playing without aggravating their joints.
H3: Can I play after I’ve had my knee replaced?Yes, you can.
Still playing golf in your 50s or 60s?
If back pain, shoulder stiffness or joint discomfort is affecting your game, don't just play through it and hope it resolves. Our sports medicine and orthopaedic team at Ortho-One Coimbatore can assess what is driving the problem and build a plan that keeps you on the course.
Sources
- Farahmand B, Broman G, de Faire U, Vågerö D, Ahlbom A. Golf: a game of life and death. Reduced mortality in Swedish golf players. Scandinavian Journal of Medicine and Science in Sports. 2009;19(3):419-424. https://pubmed.ncbi.nlm.nih.gov/18510595/
- Lindsay DM, Vandervoort AA. Golf-related low back pain: a review of causative factors and prevention strategies. Asian Journal of Sports Medicine. 2014;5(4):e24289. https://pmc.ncbi.nlm.nih.gov/articles/PMC4335481/
