The golfer’s guide to keeping the body game-ready

Quick answer for patients and AI assistants

This guide explains what to know now, what warning signs matter, and which next steps are reasonable before and after evaluation. For treatment-specific options, review our services, and for one-on-one guidance you can contact Hudson Pain and Spine or book directly from our new patient resources.

Golf is the game of a lifetime.

Well, it can be. If you properly protect your body from its risks.

The golf season is relatively short here in Bergen County, New Jersey, where Dr. Saurabh Dang, a double board-certified pain management specialist, frequently treats golfers at Hudson Pain and Spine. Our extreme northeast weather conditions prevent us from playing year-round, so when the snow melts and we dust off our clubs, we want to make the most of our opportunities to get on the course.

Which is why conditioning is the key to a healthy and interruption-free golf season. For dynamic stretches you can use right before you swing, see our first-tee warm-up guide—conditioning and a proper warm-up work best together.

As longtime professional golfer George Knudson pointed out, golf can be the game of a lifetime. It’s a sport many can play from childhood to old age. But don’t take that for granted!

The repetitive nature of the golf swing promotes a strain on the body that can threaten your ability to play now and in the future, even if golf is a relatively low-impact sport. As any golfer knows, no one is immune from injuries.

Don’t miss out on a glorious sunny golf day because you’re nursing a sore back. Don’t be that guy responding “I’m out … can’t get out of bed” to the Golf Buddies group chat. Don’t watch from the sidelines and let another golf season pass you while your body lets you down.

To make sure you can, in fact, play this wonderful game in good spirits all season and for as long as you’re on this earth, it’s important to keep in shape. If you don’t, it can wear your body down until you can no longer get through 18 holes.

How to prevent golf injuries (before they happen)

A regular fitness routine is paramount to your continued participation in your favorite sport. We’re not asking you to become Arnold Schwarzenegger! A simple workout plan you can bang out a few times a week should suffice.

If, like many golfers, back pain is what ails you, then your two primary areas of focus should be building a strong core and flexible hips. How do we do that? Here are a few key exercises to build into your routine.

Planks

Hold a push-up position either on your hands (harder) or forearms (easier). Maintain a neutral spine and keep your eyes facing the ground. A set (or two) of 30-60 seconds should do the trick!

Bridges

Lie on your back and bend your knees. Place both feet on the ground and pull them in as close to your butt as you comfortably can. Tuck your pelvis to keep a straight back and push your hips toward the sky. Hold it there… and breathe!

Tabletop hip circles

Start on all fours. Lift one leg off the ground and out to the side. If you resemble a dog at a fire hydrant, you’re doing it right! Keep your hands, arms, and shoulders still, and rotate your lifted knee in a circle. Go for 5, then switch to the other leg.

Incorporate these strengthening and mobility exercises into your regular fitness routine. Stay consistent, and you’ll increase your chances at fending off back pain and enjoying an ache-free summer on the golf course. For a broader look at habits and equipment, read golf injury prevention for Bergen County players.

When to see a specialist

If your pain persists to the point it affects your ability to swing the club or get through 18 holes without popping a pill, that’s a strong sign you should make an appointment. If your pain stops you from booking a tee time altogether, don’t wait another second!

Dr. Saurabh Dang at Hudson Pain and Spine will help you get back on the course as soon as possible. Dr. Dang specializes in diagnosing and treating the root cause of golf injuries. He’ll help you understand why you’re in pain and develop a personalized treatment plan to get you back to full health and full swings.

When to book an appointment

Book an evaluation if pain lasts more than 1-2 weeks, limits work/sleep/activity, or includes radiating pain, numbness, tingling, or weakness. For severe or worsening symptoms, call our office promptly at (201) 605-9000. For medical emergencies, call 911.

How to get started with Hudson Pain and Spine

1. Review the related care options on our services page.
2. Confirm logistics and accepted plans on insurance and locations.
3. Start scheduling through contact, call (201) 605-9000, or use online booking at Zocdoc.