Birdies and Back Care

In this month’s blog, inspired by an upcoming golf trip, I’m reminded why nothing quite beats showing up at the first tee with a strong and mobile back. As an experienced chiropractor, keen tennis player and lifelong (when spare time) golfer, I’ve seen first hand how crucial spinal health is to that effortless, powerful swing. Before I dive into my own routine, here are some fun facts from recent tournaments that highlight why back care is non-negotiable:

• At the 2025 Tour Championship, Rory McIlroy averaged 323.9 yards off the tee, second only to Aldrich Potgieter’s 327.4 yards.

• Nelly Korda led the LPGA Tour in 2025 with an average driving distance of 270 yards, showing how elite female golfers can rival many male pros.

• Cameron Champ has been posting average ball speeds north of 190 mph this season, the fastest among regular PGA Tour players.

• In a Speed Toad event - where you clip an overspeed aid onto your own driver shaft to train at higher-than-normal swing speeds - Dr Sam Attanasio shattered the ball-speed record with a blistering 245 mph launch.

Those numbers don’t come from turning up to the course with a sore back. Your spine and core are the engine behind every yard gained and each slice avoided.

Rotation and Speed: From Tennis Court to the Fairway

On the tennis court, every extra degree of torso rotation in your backswing translates into more racquet-head speed. In golf, that same principle applies: each extra degree of X-Factor separation (the shoulder-to-hip differential) can add about 0.5 mph to driver speed, worth 2–3 yards off the tee.

Tennis players who generate explosive rotational force already have:

• A coiled, mobile thoracic spine driven by a stable lumbar foundation

• Sequenced hip-shoulder separation to build torque

• Rapid follow-through mechanics to protect their back

In fact did you know, many tour-level tennis pros unwind on the golf course, often posting single-digit or scratch handicaps:

• Rafael Nadal (scratch) started hitting golf balls in his teens and boasts a flawless arc - no lessons ever needed.

• Ash Barty (scratch) juggles cricket and golf off the court and even took a hiatus from tennis at 25 to pursue competitive mid-amateur golf.

• Novak Djokovic finds solace in long drives and featured in the 2023 Ryder Cup celebrity match alongside Gareth Bale.

• Carlos Alcaraz (mid-handicap) was recently spotted using his tennis racket as a makeshift club during Wimbledon warm-ups, then teamed up with Andy Murray for a pre-Wimbledon round - proof that his explosive hip-shoulder separation pays dividends on the fairway.

Getting My Back in Shape for the Perfect Golf Swing

As an avid tennis player, sporadic golfer and chiropractor, I know that when my spine feels stiff or unstable:

• I lose shoulder turn and see backswing rotation drop from around 50° into the low 40s - costing me probably 5-10 mph of clubhead speed.

• There are two key muscle groups crucial for spinal stability: the erector spinae and the multifidus. The erector spinae generate extension power and controls forward flexion to keep your torso upright. The multifidus locks down segment of the vertebrae to resist unwanted rotation. Together, they maximise thoracic rotation, prevent torque leaks in the lower back, and provide the stable foundation needed for a consistent, powerful golf swing. So when these two muscle groups can’t brace effectively, torque leaks through my lower back instead of powering the ball.

• Hips and knees start overcompensating, which throws off my timing and invites injury.

• A locked-up thoracic spine stops me loading and unloading like a coiled spring—making 190 mph+ ball speeds a distant dream.

  
  

Neglecting my back means trading off distance and consistency - especially when I’m chasing that perfect 320 yard drive..!

Fore! My Top Tips for a Healthy, Powerful Back

 I do strength and rotation with a PT once a week and do most of these exercises regularly at home.

1. Dynamic Warm-Up

   • Controlled torso twists (2 × 20 reps) to wake up rotation

   • Cat-cow stretch (10 reps) to mobilise the lumbar spine

   • Hip circles (10 each way) to link hips and spine

2. Strengthen the Posterior Chain

   • Deadlifts (light to moderate load, 3 × 8–10 reps)

   • Romanian deadlifts (2 × 8 reps per side)

   • Bird-dog (3 × 12 reps total) for core and back stability

3. Improve Thoracic Mobility

   • Foam-roller upper-back extensions (2 minutes, pause on tight spots)

   • Scapular wall slides (3 × 15 reps) to open shoulders

4. Build Rotational Core Stability

   • Russian twists with medicine ball (3 × 20 reps total)

   • Plank with alternating arm reach (3 × 30 sec holds)

And finally, don’t forget to focus on recovery with foam rolling on your lower back and glutes (5–10 minutes) and plenty of sleep and hydration to aid muscle repair. Weekly yoga or Pilates session for all-round mobility is also helpful. As always only do what feels comfortable and pain free!

If you do experience any pain getting your back in shape, chiropractic adjustment - incorporating the sacro‐occipital technique (SOT), which uses gentle pelvic and cranial blocks to rebalance dural tension and optimise sacroiliac alignment - can restore spinal alignment to unlock fuller backswing rotation. Combined with targeted soft tissue work to ease tension around the spine, hips and shoulders, these interventions enhance nerve communication, boost blood flow, speed recovery, reduce inflammation and maintain stability through every twist and turn of the swing.

My Birdie Prep

I’m focusing on my simple back-care and mobility routine.  I will also fit in a couple of pro lessons to fine-tune my mechanics and hopefully swing a few balls at the range.

So that’s the back sorted… now all that’s left is the mental game - staying calm over the short ones, forgetting the shanks, and convincing myself that I can land it straight down the middle when it actually matters. Time to train the bit between my ears!  Because let’s face it - golf isn’t just about biomechanics and drills. It’s about composure when the banter’s flying, clarity when the stakes feel oddly high, and the ability to laugh off the chaos when it all goes sideways. That’s the real game.