How Justin Rose Managed Back Pain to Extend His Golf Career

Justin Rose’s elegant swing has won him major championships, but behind the scenes, his lower back has often told a different story. Chronic back spasms and acute flare-ups forced him to withdraw from tournaments as recently as 2022. His rehab wasn’t a quick fix; it required months of daily mobility work, targeted manual therapy, and an ongoing core-strengthening routine to reduce strain on his spine. He incorporated dynamic warm-ups before every round, long sessions of stability work for his lower back and hips, and carefully managed his practice load to avoid flare-ups.

These habits became his competitive edge. Justin’s ability to maintain his body through therapy meant he could keep competing at the highest level well into his 40s. It shows every golfer that therapy is more than treatment, it’s preparation for performance.

At Swing Lab, we help golfers manage and prevent back pain just like Justin did, through carefully designed rehab and strength programs. Our focus is on improving spinal stability, mobility, and endurance so you can maintain peak performance without risking flare-ups.

Sample Rehab Exercises / Management Tips We’d Use:

Dynamic warm-ups: Cat-cow stretches and thoracic rotations pre-round.

Stability work: Bird dogs and dead bugs for core and spinal stability.

Mobility drills: Hip flexor stretches and hamstring mobilizations daily.

Practice load management: Alternate intense practice days with lighter, technique-focused sessions.

Tip: Maintaining a consistent core and spinal health routine is key to playing your best golf well into your 40s.

Don’t let back pain hold you back. 

Schedule your assessment at Swing Lab and build the longevity you need to enjoy golf at your best.