Top Tips for Golfing at 12 Weeks Pregnant

This week looked a little different, I actually didn’t play any rounds just a little practice to keep the swing going. And honestly? I’m glad I didn’t.

After everything that happened last week, my body needed time to recover and my mind needed space to process it all. I hit the 12-week pregnancy milestone, which brought a whole new level of tiredness… and something else I wasn’t expecting: back pain.

Most of this week was spent taking it easy and looking after Ernie, James’s parents’ Labrador. Dog cuddles, fresh air, and quiet evenings were just what I needed.

That said, I still had my one regular golf commitment, an hour of volunteer coaching at Gaudet Luce, helping out with the “Swing into Golf” beginners' programme. It’s a four-week course introducing new players to golf through controlled swings, chipping, putting, and a few holes on the Hadzor Course to bring it all together.

I absolutely love it. Watching everyone take their first steps into golf is such a joy.

So, let’s talk about this back pain.

At 12 weeks, your body is going through some pretty major changes behind the scenes:

• Hormones like relaxin are loosening your ligaments and joints, great for birth, but not so great for your hips, pelvis, and lower back in the meantime.

• Your uterus is growing, rising above the pelvic bone and subtly shifting your posture, which puts more pressure on the spine.

• Increased fatigue and circulation changes can affect your form and balance making injuries more likely if you’re not careful.

  
  

All of this makes you more vulnerable to strain, especially with rotational movements like a golf swing.

📝 My Top Tips for Golfing at 12 Weeks Pregnant

While I didn’t play this week, I’ve made a list of what I will be doing going forward. Here are my go-to pregnancy golf tips for this stage:

• Warm up well. Loosen those joints and activate the muscles to avoid strain.

• Use shorter swings. If you’re feeling unsteady, don’t force it.

• Club up. Let the club do the work; you don’t need 100% power every shot.

• Listen to your body. If something doesn’t feel right, stop.

• Use a trolley or buggy. Save your energy for the swings, not the steps.

• Play 9 holes instead of 18. No shame in cutting it short (definitely no more 72-hole marathons!)

• Ask your club about 9-hole qualifying comps. It’s a great way to stay involved.

• Snacks, snacks, snacks! You’ll thank yourself later.

  
  

I’m no expert, just a pregnant golfer trying to share what I’ve learned so far.

Thank you so much for being here and following along.

Your support means the world. Until next week, happy golfing (and happy resting too!)