Posture, Pain and the Power to Rebuild

Golf hasn't always been my sport.

This is my fifth season playing. and somewhere along the way, I fell in love with it. The rhythm, the challenge, the calm, the competition.

It became something I genuinely enjoyed- and something I could share with my husband and kids.

It gave us moments together in the sunshine, a way to connect, laugh and compete a little. (Okay, a lot)

Until last year, when it started hurting. I was hurting all the time, not just on the golf course.

The injury didn't happen on the golf course- it happened in the gym.

I was pushing past my capacity regularly, saying yes when I should've said no.

I didn't have boundaries. I thought I was invincible. And I ignored the signs- especially my posture, which had quietly been falling apart under pressure.

When golf season arrived, I could barely make it through 18 holes. The leg pain would start, my hip would buckle, and my low back would tighten.

I started to worry that the sport I came to love might slip away.

That was my wakeup call.

So, I stopped forcing and started rebuilding.

My posture wasn't poor because I wasn't trying hard enough. It was poor because I was overtraining, over bracing and never giving my body time to recover or realign. I thought performance in the gym would translate to the course, but in reality, I was building strength on a faulty foundation.

Why do so many golfers get injured?

Because we underestimate what this game demands.

Golf is rotational. Repetitive. Full-body.

It requires spinal stability, hip mobility, core control and coordination under load.

And most people don't train for that. They stay "generally active," stretch occasionally (maybe) and hope it translates.

Until they're sidelined by pain- and suddenly realize what's been missing.

It's not your swing. It's your preparation.

And yes... Nutrition matters too.

Let's talk about the golf cart. Beer, sugary drinks, chips and hot dogs- that's the default fuel for most players.

But alcohol dehydrates your joints and brain, increases inflammation, and kills focus. And processed, sugary food crashes your energy before you've even made the turn.

If you want to feel good, play well and recover fast, your fuel has to change.

Here are some suggestions

• Hydrate hours before the round with electrolytes (not energy drinks)

• Fuel up mid-round with clean protein and whole-food snacks

• Save alcohol for after the round

• Try to view food as fuel for movement- not just tradition.

So, what changed the game for me

I trained rotation through my whole chain. Not just abs. I worked through my thoracic spine, hips and feet- so my swing came from integration, not compensation.

I am still working on rebuilding my posture, with the help of someone outside of myself.

I focused on nervous system recovery.

I fasted strategically to release stem cells and give my body a break from constant stress- nutritional and emotional.

I set boundaries.

No more lifting to prove something. No more pushing through to please anyone. I trained for my life, not for validation.

What I'd tell another golfer struggling with pain.

First, it's not your swing. And it's definitely not your age. If golf hurts, your body is sending a message. You don't have to ignore it to prove your toughness.

You can build strength without overtraining. You can fix pain without giving up the sport. And you absolutely can learn to support your body in a way that keeps you on the course for years to come.

It's not about pushing harder.

It's about training smarter, moving intentionally, and learning to hear your body when it whispers- so you don't have to wait until it screams.

I've lived it. I've rebuilt it. And I can help you do the same.

Let's rebuild your posture.

Let's get ahead of the pain.

Let's get you back in the game- with the power to keep going.

Stronger. Smarter. Still swinging.

Dani