5 Common Golf Swing Mechanics That Cause Injury (According to the Saint Louis Golf Doc) And How To Fix Them

Understanding the Biomechanics of Your Golf Swing

Did you know that the human body is composed of 206 bones, 600 muscles, 900 ligaments, and over 7 trillion nerves?! That's a lot to contemplate, and to think the body works "in unison" during your golf swing is even more amazing! And because there are literally thousands of moving parts, there are lots of things that can (and oftentimes do) go wrong. Like when your arms move before your pelvis (casting), or when you move your spine too much and your hips not enough (see below).

But regardless of the way in which we create our golf swing, we are, for the most part, moving masterpieces (even if we can't always strike the ball with center face contact!).

What Normal Movement Should Look Like

In our Ellisville office, I look for normal physical movement when assessing my clients and patients. But what exactly is "normal movement"?

Normal movement should be:

• fluid

• pain-free

• without restraint

• symmetrical

We perform movement in certain patterns in order to carry out specific tasks based on our physical abilities (and limitations) because, really, we're only as strong as our weakest link.

So when movement patterns become abnormal due to physical limitations, our body compensates in ways that create wear on certain body regions and segments. Unfortunately, this wear accumulates over time, leading to injury and pain.

Your golf swing mechanics follow the same principle!

Unsurprisingly then, swing mechanics are largely controlled by the availability of physical movement. Physical limitations lead to poor mechanics, which leads to injury-inducing mechanics (i.e. golf mechanics that lead to injury).

The Top 5 Injury-Inducing Golf Swing Mechanics (According to the Saint Louis Golf Doc)

1. Reverse Spine Angle

At the top of a proper backswing, the spine should be neutral or minimally extended. With reverse spine angle, golfers tilt their head and spine toward the target, creating increased spinal extension. This forces the golfer to move their spine more during the downswing, leading to excessive wear and an eventual golf injury.

Common causes:

• Thoracic spine mobility restrictions

• Hip mobility limitations

• Shoulder mobility issues

• Poor core control

  
  

Reverse Spine Angle - Mild

2. S-Posture

The human spine has primary and secondary curves that, when properly balanced, allow it to withstand significant loads efficiently. S-posture occurs when a golfer has excessive lumbar lordosis (low back curve) at setup, which deactivates crucial abdominal and gluteal muscles.

Common causes:

• Lumbar and thoracic spine mobility restrictions

• Hip mobility limitations

• Trunk extension weakness

• Poor glute strength

• Limited abdominal strength

S Posture

3. Early Extension

Early extension happens when a golfer's hips move closer to the ball during the backswing or downswing. This places increased stress on the low back which can lead to pain in the facet joints.

Common causes:

• Hip mobility restrictions

• Thoracic spine limitations

• Lumbar spine mobility issues

• Shoulder restrictions

• Poor abdominal control

• Trunk extension weakness

Early Extension

4. Excessive Spine Rotation

Normal separation between the upper and lower body at the top of the backswing is around 45 degrees. When rotational separation exceeds this, the risk of low back injury increases significantly.

Common causes:

• Hip rotation mobility restrictions

• Lumbar spine flexion motor control deficits

Excessive Rotation

5. Excessive Side Bend

Excessive side bend occurs when there is too much lateral bend in the spine during the downswing or through impact. When spine bend exceeds 22 degrees, the risk of injuring lumbar facet joints or discs increases dramatically.

Common causes:

• Thoracic spine mobility restrictions

• Hip mobility limitations

Identifying the Root Cause of Your Swing Faults

Mobility limitations dominate the potential underlying causes for these injury-inducing mechanics. However, strength deficits, motor control issues, and pain can also contribute—and usually do so in unwanted combos - would you like the pain, weakness, and control combo for here or to go? No thanks, I'll see the Saint Louis Golf Doc instead!

A systematic assessment can determine which body parts are driving your dysfunction. If the hip and thoracic spine are the culprits, we then determine if the limitations are:

• Joint-related

• Soft tissue-related

• Motor control-related

• Some combination of these factors

  
  

This understanding is critical because each type of limitation requires a specific treatment approach.

Saint Louis Golf Doc Treatment Solutions for Golf Swing Mechanics Issues

For Muscle/Fascial Restrictions

1. Stretching

   • Hold stretches for a minimum of 30 seconds

   • Focus on slow, controlled breathing

   • Perform daily for best results

2. Massage Tools

   • Massage guns, cupping, sticks, or balls for superficial tissues

   • Portable and convenient for regular use

3. Foam Rolling/Tempering

   • Targets deeper tissues through compression

   • Best performed after warming up

   • Stay hydrated before treatment

   
   

For Musculoskeletal Weakness

• Exercise 2-3 times weekly for 6+ weeks

• Traditional strength training uses 60-80% of 1RM for strength gains

• Blood flow restriction training requires only 20% of 1RM for similar strength gains

• Proper protein intake is critical for muscle development

For Joint Restrictions

• Manipulation or mobilization by trained clinicians

• Electric dry needling (EDN) for joint capsule issues

• Professional assessment required

For Motor Control Deficits

• Requires skilled training beyond self-teaching

• Focuses on brain training, not "muscle memory"

• Essential after mobility has been restored

• Professional guidance recommended

For Pain-Related Restrictions

• Address pain promptly—don't ignore warning signals

• Identify both cause and source of pain

• Longer delays mean longer recovery periods

• Consult a physical therapist for comprehensive treatment

Take Action Now: See the Saint Louis Golf Doc Before Injuries Happen

How do you avoid injury-inducing mechanics? Get tested by the Saint Louis Golf Doc in our Ellisville clinic! A mobility assessment can identify your specific risk factors and guide targeted treatment.

Don't wait until pain interferes with your game. Your golfing future may depend on preventative care today!

Schedule Your Golf Movement Assessment Today!

Book Your Appointment Now and take the first step toward pain-free golf and better performance.

SCHEDULE HERE

Here's to your health and your golf game!

Dr. David Didlake, DPT

PT, Cert. SMT/DN, CSCS, Cert. TPI Medical Level 3, Dip. Osteopractic, FAAOMPT

Owner, Integrative Therapeutics "Home of the Saint Louis Golf Doc"

Follow me @theintegrativeclinic @thestlgolfdoc

About the Author

Dr. David Didlake, PT, DPT is a fellowship trained integrative physical therapist and golf performance specialist with extensive experience in sports injury recovery, headache management, and spine related conditions. He holds advanced certifications in manual therapy, dry needling, and golf performance, and as owner of Integrative Therapeutics, he is passionate about helping active adults achieve their goals safely and effectively.

Medical Disclaimer

This article is for informational purposes only and does not constitute medical advice. Always consult with a qualified healthcare provider before beginning any new treatment or therapy.

Related Articles

1. Electric Dry Needling: A Modern Approach to Pain Relief. by Dr. David Didlake, DPT

2. Blood Flow Restriction Training: The Science-Backed Method for Maximum Muscle Gains with Minimal Resistance. by Dr. David Didlake, DPT

3. Manipulation Therapy Explained: Benefits, Safety, and When It's Right For You. by Dr. David Didlake, DPT

4. Near Infrared Light Therapy: The Red Light Revolution in Healthcare. by Dr. David Didlake, DPT

5. The Science of Healing: Understanding How Your Body Recovers From Injury. by Dr. David Didlake, DPT

6. Understanding Pain: A Journey Through Your Body's Warning System. by Dr. David Didlake, DPT

7. What is Physical Therapy? Understanding Treatment, Benefits & Expert Care. by Dr. David Didlake, DPT

8. The Critical Role of Hydration in Athletic Performance and Overall Health. by Dr. David Didlake, DPT

9. Collagen: The Essential Protein for Golf Performance and Recovery. by Dr. David Didlake, DPT

10. Low Back Pain in Golfers: Evidence-Based Treatment & Prevention Tips from a Fellowship Trained Osteopractic Physical Therapist. by Dr. David Didlake, DPT

11. Golfer's Elbow vs Tennis Elbow: Why Your Golf Swing May Be Hurting Your Elbows. by Dr. David Didlake, DPT

12. The Science of Golf Swing Kinematics: Understanding Your Body's Motion for Maximum Performance. by Dr. David Didlake, DPT

13. Unlocking Your Golf Potential: The Science of Effective Practice. by Dr. David Didlake, DPT

14. The Force in Golf: How Strength and Mobility Power Your Swing. by Dr. David Didlake, DPT

15. How Vision Impacts Your Performance: What Every Athlete Should Know. by Dr. David Didlake, DPT

16. Body Tempering: The Weighted Technique Revolutionizing Soft Tissue Treatment. by Dr. David Didlake, DPT