re: Sore back remedies after a round of golf??

Im 37 and have had two back surgeries. Definitely hurt bad the next day and real bad if I play 2-3 times a week. You do most everything I was going to suggest.

Stretching is 100% the most important thing for me. And not just a little 30 second stretch. But a solid 10 minute session (before the course if you're embarrassed to do it at the course), focusing especially on your hamstrings. Those lower back muscles and hamstrings are all working together.

I workout 3 times a week and work my core a good bit as well, but as far as pain management after a round, stretching would be more important for my pain than working out is. Both are beneficial obviously.

You could try a chiropractor a few times a month. Certain places have plans where you can get 5-10 sessions for $25 or so a pop. If you do the chiropractor, it needs to be multiple visits. Just one visit will have you hurting more than you were before.

And a good ol fashioned Epsom salt bath is a must for me. Haters gonna hate but it helps.

Edit: Just saw your size/weight. Defintely need to drop a decent amount but you're at the gym so I'm sure your trying. That's a lot of extra stress on your back in weight.