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Golf shouldn’t come with a side of fear. When your first thought on the tee is “don’t let my back go,” your swing tightens and your brain starts guarding. We sat down with osteopath and author Gavin Rutledge to replace that fear with a clear plan: understand what your pain is (and isn’t), use the right movements at the right time, and train a back your brain can trust.

Gavin demystifies sciatica by showing it’s a description, not a diagnosis, and breaks down the difference between nerve compression and referred pain in plain language. We dig into why some stretches feel great but set you back hours later, how to spot signs of instability, and why most golfers need more mid‑back and hip mobility alongside lower‑back stability. You’ll hear practical warm‑up advice for busy players who sprint from work to the first tee, plus the simple rules that guide safe progress: use it but don’t abuse it, start low and build slow. We also explore proven prevention tools like the McGill Big Three and posterior‑chain training to wake up glutes and hamstrings dulled by sitting.

What makes this conversation different is the mind‑body clarity. Gavin shares his pain equation—how nociception, attention, pain memory, and mindset interact—and shows how safe, confident movement and better stories quiet the alarm. We connect this science to performance: when your back is strong and your plan is measured, the subconscious stops protecting and your swing can finally release. If you want to play multiple days, in any weather, without guarding, this is your blueprint for pain‑free and confident golf.

Grab Gavin’s free scorecard to see where you can improve: go.painfreeandconfident.com. If this helped you, follow the show, share it with a golf buddy who needs it, and leave a quick review so more players can swing without fear.

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To find Justin best, please find him on Instagram @elitegolfswing or email him, [email protected]

To find Jesse best, also find him on Instagram @flaghuntersgolfpod or TEXT him, (831)275-8804.

Flag Hunters is supported by JumboMax Grips and Mizuno Golf