I’m interested in the core things you did to manage the pain. I’ve got a partially herniated disc that’s bad enough it’s not healing but not bad enough for surgery. I’ve only played twice this year, last year I played weekly if not more. Any help would be appreciated.
The usual disclaimers: I'm not a medical doctor, and I don't play one on TV. I can only tell you what i did and what happened.
My back surgeon tells me that a certain amount of discomfort will likely always be there--it's arthritis.
Different people have different postures that are pain-relieving and pain-inducing. Some people can't sit; in my case, standing is more difficult--sitting takes the pressure off.
I'd been doing some exercises that a PT had given me. The two that seem to really matter are, in both cases lying on my back: the first is where I draw my knees, one at a time, up to my chest and hold for 30 seconds. That loosens up the back, and that's part of what I think helps.
The other is pressing the small of my back down on the floor, so if you had a thin handkerchief between the small of my back and the floor, you couldn't pull it out. Pressing the small of the back to the floor for any extended period is HARD, at least for me (and I gather, others too). So, I lift my legs off the ground in a bent-knee posture and bicycle, all the while keeping the small of my back pressed against the floor.
It's really hard. But a funny thing happened over time: whereas a 10-minute wait in a line was painful, suddenly I stopped thinking about it. I'd been doing this exercise for 90 seconds (that's HARD to do), and started to run it up to 2 minutes. I can feel the joints in my lower back working when I do this--in fact, one of the recommedations to reduce pain from arthritis is to be active, and I believe this helps.
My biggest problem golfing was holding posture during the swing. I could get to 13, maybe 14 holes and do fine, but the back eventually said "enough!" and I couldn't hold posture. Either I'd stand up during the swing, or I'd speed up the swing--neither is a recipe for a good result.
More recently, with the help of two Aleve, I've been able to make it through 18 holes with virtually no pain. I can feel the back tire, but it's not usually a pain thing. I just need to remember to swing easy, and it all works fairly well.
You'll note that this didn't solve the problem--it only allows me to manage it. I've learned also that my warmups can't be devoted to working on some aspect of the game. Instead, I need to loosen up, and allow practice from other days to take over.
I'm a believer you can't meaningfully practice before a round. All you can do is find out what you've got, and maybe develop some feel for some of the touch shots. So my warmup is trying to get where I can hit good shots, then I stop.
EDITED to ADD: The basic idea here, not expressed all that clearly before, is that I probably only have "X" number of good swings in me during any round of golf. The more of those swings I use up prior to the round, "practicing" or warming up, the fewer remain to be used during the round. So warmup is just that, and not wasting any shots I'll need late in the round.
A typical warmup will have me first, stretching. This, btw, for me is crucial. Then I'll swing a weighted club a dozen times or so, enough to get the sinews warmed up.

Then I'll hit maybe 10 wedges from 70 yards to a practice green, trying to dial in the feel of a good wedge approach shot. Then it's hitting some shots around the green, about 10 low chips, about 10 longer-in-the-air chips with my 60-degree wedge, and I'll finish with 4 or 5 shots from the rough around the green with my 60-degree wedge, trying to get the ball out and on the green. Then to the big range. A half dozen pitching wedges, maybe 8 or 9 7-irons, then something with the woods. Maybe a dozen with those at most.
All this is designed to warm me up, but also see what kind of feel I have that day. Then it's to the practice green where I hit putts from one side of the green to the other, trying to get a feel for speed.
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Your warmups have to be what works for you--mine might, might not. A bulging disc is an issue. I have a partial bulge on my right side, and a couple times it's been debilitating (forget golf, in other words). My chiropractor showed me how to put it back, and it's counterintuitive. The bulge is on the right side. I put hands on hips, lean backwards, then slowly to the right. The idea is to squeeze it back. Oddly, it tends to work.
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Walking is out of the question for me, so it's riding in a cart. Here's something else I discovered: if I'm not driving the cart and I have Mario Andretti as my cart partner, we're over bumps and stuff that just tends to compress my spine. I would rather drive--I can hold onto the wheel, and I don't hit near as many hard bumps.
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Above i noted I hadn't been able to break 80. Finally did it a week ago, shot a 79. Needed a par on the 18th, one of the 3 or 4 hardest holes on the course. I knew exactly where i was with score on the last hole. Pulled my approach to the left of the green, a tough shot to a close pin. I got the shot to about 8 feet which, considering, was a pretty decent shot.
So I was facing an 8-foot right to left putt. Knocked that thing right into the hole for a 79.
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I was feeling pretty cocky after the 79, decided to play the next day. Normally I play the white tees, played with some different guys and we decided to play the blues. A good test for me.
On the front, I was two over--had back-to-back birdies on 6 and 7, even when bogeying a hole, it wasn't a terrible hole. Hit a few tremendous shots, on the 507 yard #6, driver, 3-wood, 60-yard wedge to a foot. Looked like I knew what I was doing.
But then, the
back nine--which is a pun, because my back decided maybe it had had enough golf in the preceding 30 hours. I only made a single par on the back nine, shot an 83. C'est la vie.
So I either need even more core exercises plus golf to strengthen the back further....or I need to avoid trying 18 holes two days in a row.
