Rotate from the ribs, not the lower back.

Most golf back pain is the lumbar spine doing the thoracic spine's job. Play the swing, then switch on stiff hips or a stiff mid back and watch where the load goes.

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AddressRight-handed golfer, 7-iron
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Warm me upFirst-tee warm-up, 7 minutes, no floor work My back hurtsThree questions, then a plan for right now Cool me downPost-round, 6 minutes at the cart
13°

Lumbar spine

Five big vertebrae built for bending and bracing, not turning. About 13 degrees of rotation in total, and every degree past that is borrowed from the joints and discs.

35°

Thoracic spine

Twelve vertebrae with ribs attached. This is where the turn should come from. Desk life cuts it in half, and the swing has to find the rest somewhere.

45°

Hips

Each hip should rotate inward about 45 degrees. That is the trail hip on the way back and the lead hip through impact. Stiff hips sway and slide, and the back pays.

Backswing gives general exercise and injury-prevention guidance for golfers. It is not medical advice and cannot examine you. If you are unsure, in a lot of pain, or any of the "see someone" signs apply, get assessed by a doctor or physiotherapist.