Instruction
Is Your Golf Swing Hurting Your Back, Or Is Your Back Hurting Your Golf Swing?
When most golfers are working on their swing mechanics, they’re trying to fit themselves into a certain style of swing or mimic what other’s are doing, and that makes perfect sense. If you want to hit it farther, why wouldn’t you try to swing like Dustin Johnson or Brooks Koepka. It’s working for them, right?
The problem is that different golfers have different bodies, and they need to swing accordingly. Otherwise, they’re likely going to experience pain, and most likely back pain, which has woven itself into the fabric of discussions in country club locker rooms worldwide.
Back pain affects golfers of all levels, from major champions to club professionals and 30 handicaps alike, and I’m willing to say everyone who has played golf has experienced back pain or back discomfort at some point. It isn’t exclusive to golfers who are chasing swing mechanics that don’t work for their bodies, although it’s certainly an important factor. Others reasons for back pain include poor posture, prolonged sitting and other repetitive stressors.
As golfers, we need to be screened to understand what parts of our bodies aren’t working properly, as well as how to fix them. Fix your physical limitations, and you finally might be able to make the swing change your instructor is trying to get you to make. The results could also dissuade you from trying to make a swing change that simply will not work with your body, which will not only help you play better, but more importantly help you prevent injuries.
Why Your Back Hurts
Some of the physical causes of back pain come from mobility and stability issues in the neck, shoulder, mid back, hips, ankles, and believe it or not, your wrists. Yes, something as simple as the inability to set the club with your lead wrist in the backswing may cause you to over rotate your spine to achieve more club movement in the backswing.
Our body and golf swing works in alternating patterns of mobility and stability. You have mobile joints connected by stable segments, and if this pattern is altered, dysfunction and compensation will occur. Some common examples: if your trail hip does not internally rotate, your trail shoulder does not externally rotate or your trunk does not turn away from the ball, there is a good chance your lower back will become compromised.
Keep in mind, too, that the golf swing puts a demand on the spine that is different from our normal movement. In the middle of our back, our joints bend to the side and turn in opposite directions. This can create a problem because we require something different when we swing a golf club. Think of right-handed golfers. Their right hand is lower when they grip the club, which is achieved by side bending their mid back to the right. As a right-handed golfer takes the club into their backswing, they are turning right. This is opposite-from-normal movement for our mid back, which if not monitored overtime, can become very unhealthy.
The spine has two natural curvatures, lordosis (neck and low back) and kyphosis (mid back). The spine performs three basic motions: bend, side bend and rotation. Each area in the spine performs these motions to varying degrees and some of the motions are combined.
We have three planes of motion in our body: linear, forward and back, and rotational. Any lack of motion in one plane can lead to a compensation in another. A lack of rotation in our golf swing will cause us to move in a linear direction. These linear faults commonly are sways, slides, early extension, and reverse spine. All of these faults can have several causes. One physical cause could be a lack of rotation in the hips, which would cause a lateral or linear movement. This lateral movement leads to increased side bending in the lower back, which will cause lower back pain. This is one of the the most common physical causes of a golfer’s lower back pain.
Is your back the problem?
If you were to bend over and touch your toes, your spine has to flex forward with a uniform curve and your pelvis must move backward. As pictured below, it is very common to see an increase in bending in your mid back and a straightening in your lower back. This straightening of your lower back region can be the result of normal anatomy, postural changes, muscular imbalances or the inability to control movement in your pelvis.
Commonly, your spine substitutes one motion for the other. When the man in the photo below attempted to touch his toes, he was unable to bend his lower spine. His mid back compensated by bending more, which lead to a poor set up position at address.
He was also complaining of lower back pain while swinging the club and an inability to find a comfortable set-up position. After basic spinal mobility exercises, he was able to bend and touch his toes with a uniform spinal motion. This restored motion in his spine allowed him to address the ball in a better posture, and he is now back to playing without pain and hitting the ball farther.
The Different Ways To Swing
There are infinite ways to swing a golf club, and we all must choose a style that works within our body. Despite all the different ways to swing, most swings can fall into two styles: the modern swing and classic swing. There have been many debates on the modern vs. classic swing in regard to which one is worse for your back. The reality is that they both have characteristics that are unhealthy and provocative of lower back symptoms.
The modern swing is a compact swing that requires rotation and separation of the hips and thoracic spine with a lot of torque created through foot contact with the ground. The lower back is not anatomically designed for much rotation or side bending; our lower back and core region is where we transfer energy from our lower body to our upper body. To maintain a tight, compact swing, it requires optimal movement in our hips, shoulders and thoracic spine while increased stability is needed in our feet, knees and lower back. And if we lack motion in one of those places, our body will get it from another.
With the classic swing, we see a one-piece takeaway with equal trail hip and spine rotation. A golfer may also lift the club in the backswing. When initiating the downswing after this lift, it is common to see compression on the trail side lower back region. The rotational demand of the hips and mid-spine in this swing style my even be greater than with the modern swing. Since the hips and mid-spine are the most common restricted joints, this leads to increased stress on the lower back.
Questions Golfers Need To Ask Themselves
- What are they trying to do in their swing?
- Can their body do what they are asking?
- Is their swing style hurting my back?
Don’t know the answer to these questions? It’s OK, most golfers don’t. That’s why there are golf fitness professionals and instructors.
As a golf fitness and medical professional, I can speak to the merits of a physical assessment for all golfers, regardless of how much they play or their skill level. It’s a wonderful thing to do before you invest in golf lessons, or even while you take them, as the majority of qualified golf fitness instructors would prefer to work in conjunction with a golf instructor to help you meet you golf goals more quickly and easily.
That pain you’re feeling in your office chair or in your car? Maybe it’s from your golf swing and maybe it’s not. Stop putting it off, and get to the root of the cause of the problem. It can only help your game.
The LPGA Tour is kicking off its 2026 season this week at Lake Nona Golf and Country Club in Orlando, and the pros are dealing with something most Florida golfers rarely face: freezing temperatures.
“It’s colder here than in the UK at the minute, which is a first,” said England’s Charley Hull during Wednesday’s media day at the Hilton Grand Vacations Tournament of Champions.
Even Lydia Ko, who lives at Lake Nona, seemed surprised by the cold snap. “We’re pretty much getting to below zero in celsius here, which maybe in other parts of the country they would be thankful, but when you’re in Florida it is a little bit of a surprise,” she said.
If the world’s best players are adjusting their games for cold weather, recreational golfers should, too. Here’s how to play smart when the mercury drops.
Understand What Cold Does to Your Game
Before you change anything, you need to know what you’re fighting against. Cold air is denser than warm air, which means your ball won’t fly as far. Period.
Hull noticed this immediately during practice rounds at Lake Nona. She mentioned hitting a gap wedge into the 18th hole during a previous win but needing a 4-iron during Tuesday’s practice round. That’s a difference of four or five clubs for the same shot.
Action item: Expect to lose 5-10 yards on every club in your bag when temperatures dip below 50 degrees. Plan accordingly and don’t be stubborn about club selection.
Layer Up Without Restricting Your Swing
Hull admitted she wore three pairs of pants during practice. While that might be extreme for most of us, staying warm is critical to playing well in cold conditions.
Your muscles need warmth to function properly. When you’re cold, your body tightens up and your swing gets shorter and faster. Neither of those things help you hit good golf shots.
Action item: Wear multiple thin layers instead of one bulky jacket. Look for golf-specific cold weather gear that stretches with your swing. Keep hand warmers in your pockets between shots. And don’t forget a good hat because you lose significant body heat through your head.
Take More Club Than You Think You Need
This is where ego gets in the way of good scores. When it’s cold, the ball doesn’t compress as well off the clubface. Combined with denser air, you’re looking at serious distance loss.
The pros at Lake Nona are dealing with a course that measures 6,642 yards but plays much longer this week. If they’re adjusting, you should too.
Action item: Take at least one extra club on every approach shot. In temperatures below 40 degrees, consider taking two extra clubs. It’s better to fly the ball to the back of the green than to come up short in a bunker.
Adjust Your Expectations on the Greens
Cold weather affects putting in ways most golfers don’t consider. The ball is harder and doesn’t roll as smoothly. Your hands are cold, making it harder to feel the putter. And if there’s any moisture on the greens, they’ll be slower than normal.
Ko mentioned that she still sometimes reads the greens wrong at Lake Nona despite being a member for years. Cold weather makes that challenge even tougher.
Action item: Hit putts more firmly than usual. The ball needs extra speed to hold its line on cold greens. Take a few extra practice strokes to get a feel for the speed before you putt.
Embrace the Mental Challenge
Hull said something interesting about cold weather golf: “I like the mental toughness of it.”
That’s the right attitude. Everyone on the course is dealing with the same conditions. The player who stays patient and doesn’t get frustrated by the extra difficulty will come out ahead.
Action item: Lower your expectations by a few strokes. If you normally shoot 85, accept that 90 might be a good score in 40-degree weather. Focus on solid contact and smart decisions rather than perfect shots.
Warm Up Longer and Smarter
This might be the most important tip of all. Cold muscles are tight muscles, and tight muscles get injured easily.
World No. 1 Jeeno Thitikul revealed she’s been protecting a wrist injury that bothered her late last season. Cold weather makes those kinds of injuries more likely if you don’t prepare properly.
Action item: Spend at least 20 minutes warming up before your round. Start with stretching, then hit easy wedge shots before working up to your driver. Keep moving between shots on the course to maintain body heat and flexibility.
The pros at Lake Nona this week will adapt and compete at the highest level despite the cold. You can do the same at your local course by following these tips and keeping a positive attitude.
PGA Professional Brendon Elliott is an award-winning coach and golf writer. You can check out his writing work and learn more about him by visiting BEAGOLFER.golf and OneMoreRollGolf.com. Also, check out “Playing Through” now on R.org, RG.org’s partner site, each Monday.
Editor’s note: Brendon shares his nearly 30 years of experience in the game with GolfWRX readers through his ongoing tip series. He looks forward to providing valuable insights and advice to help golfers improve their game. Stay tuned for more tips!
Brooks Koepka is back on the PGA Tour, and whether you love him or hate him, the guy knows how to win when it matters. After his LIV Golf stint, the five-time major champion returns this week at the Farmers Insurance Open.
What makes Koepka fascinating? He doesn’t fit the mold. His swing isn’t textbook. He doesn’t obsess over mechanics. Yet he’s won three PGA Championships and two U.S. Opens, regularly making it look easier than guys with prettier swings.
So, what can average golfers learn from someone who treats the game so differently? Quite a bit.
Stop Overthinking Every Shot
Koepka describes his approach as “reactionary” rather than mechanical. While most tour pros grind over swing thoughts, Brooks sees the target and hits it. No mental checklist.
This might be the most valuable lesson for weekend golfers who’ve watched too many YouTube swing videos.
How to actually do this:
On the range, hit five balls where you stare at the target for three seconds prior to addressing the ball. Don’t think about grip or stance. Just burn that target into your brain. You’ll be shocked at how pure you hit it when your brain focuses on where the ball is going instead of how you’re swinging.
Next time you play, give yourself a rule: Once you pull the club, you’ve got 15 seconds to hit. Koepka is one of the fastest players on tour because he doesn’t give his brain time to sabotage him.
If you feel tension in your hands at address, you’re trying to control too much. Koepka’s grip pressure is famously light. Loosen up until the club almost feels like it might slip, then add just enough pressure to hold on. That’s your swing thought: soft hands, see the target.
This approach works better under pressure. When you’re standing over that shot with water left and OB right, the last thing you need is a mental checklist. See it, feel it, hit it.
Play to Your Strengths (Even If They’re Not Pretty)
Koepka uses a strong grip that wouldn’t pass muster in some teaching circles. But he’s built his game around what works for him, elite driving distance and recovery skills. He doesn’t try to be someone he’s not.
Here’s how to build your game like Brooks:
Look at your last five rounds and figure out where you’re actually gaining strokes. Bombing it off the tee, but can’t hit greens? Lean into it. Play courses where distance matters more than precision. On tight holes, grip down on your 3-wood instead of trying to thread a driver through a keyhole you’ll miss seven times out of ten.
Koepka knows he can scramble, so he’s not afraid to miss greens. If you’re deadly from 50 to 75 yards, start leaving yourself those distances on the par 5’s instead of going for them in two every time.
Know when to take your medicine. Koepka in the trees at the PGA? He’s punching out to 100 yards, not trying to bend a 6-iron around three oaks. You’re in the rough with a flyer lie and water short? Hit your 8-iron to the middle and move on. That’s not playing scared, that’s playing smart.
Save Your Best for When It Counts
Here’s a wild stat: Koepka’s putting average in majors is often more than a full stroke better per round than in regular events. He elevates when pressure is highest.
How does an amateur tap into that gear? It’s not about trying harder, it’s about caring differently.
Here’s what actually works:
Decide which rounds matter to you. Club championship? Member-guest? That annual trip with college buddies? Circle those dates and treat them differently. Koepka doesn’t care much about regular tour events, but majors? That’s when he locks in.
Two weeks before your big round, change your practice. Stop beating balls mindlessly. Play nine holes in which every shot has consequences. Miss the fairway? Hit from the rough on the next hole too. Three-putt? Twenty push-ups. Koepka’s practice intensity ramps up before majors because he’s rehearsing pressure, not just swings.
Develop a between-shot routine that resets your brain. Koepka is famous for his blank expression after bad shots. Try this: After any shot, take three deep breaths while walking, then find something specific to notice, a tree, a cloud, someone’s shirt. That’s your reset button. By the time you reach your ball, the last shot is gone.
The Bottom Line
Brooks Koepka’s return reminds us there’s no single path to success in golf. His “substance over style” approach proves that results matter more than looking good.
You don’t need a perfect swing; you need a reliable one that holds up under pressure. You don’t need to hit every shot in the book; you need the shots you can count on. And you don’t need to play great every time; you need to play great when it matters.
Welcome back, Brooks. Thanks for the reminder that golf is ultimately about getting the ball in the hole, not winning style points.
PGA Professional Brendon Elliott is an award-winning coach and golf writer. You can check out his writing work and learn more about him by visiting BEAGOLFER.golf and OneMoreRollGolf.com. Also, check out “Playing Through” now on R.org, RG.org’s partner site, each Monday.
Editor’s note: Brendon shares his nearly 30 years of experience in the game with GolfWRX readers through his ongoing tip series. He looks forward to providing valuable insights and advice to help golfers improve their game. Stay tuned for more tips!
Blades Brown made a big impression last week in the California desert, and not just because he’s only 18. He put up numbers that would catch any weekend golfer’s attention. Most of us won’t hit 317-yard drives or find 86% of our greens in regulation, but there’s a lot to learn from how Brown managed his game at The American Express.
Here are three practical lessons from his performance that you can use on your own course this weekend.
Step 1: Give Priority to Accuracy Over Distance Off The Tee
Brown’s driving stats are impressive. He averaged almost 318 yards off the tee, ranking 12th in the field. More importantly, he hit 76.79% of his fairways, tying for fourth place in the tournament.
Think about that ratio for a second. Brown could have swung harder, chased more distance and tried to overpower the course. Instead, he played smart golf and kept his ball in play.
Your Action Item: Next time you’re on the tee box, ask yourself a simple question before pulling the driver. Do you need maximum distance here, or do you need to be in the fairway? If there’s trouble lurking or the hole doesn’t demand every yard you can muster, take something off your swing. Grip down an inch. Make a three-quarter swing. Do whatever it takes to find the short grass. Brown’s approach illustrates that fairways lead to greens, and greens lead to birdies. He made 22 of them last week, along with an eagle.
The math is simple. When you’re hitting three out of every four fairways like Brown did, you’re giving yourself legitimate looks at the green with your approach shots. That’s when scoring happens.
Step 2: Commit To Hitting More Greens
This is where Brown really separated himself. He hit 62 of 72 greens in regulation, an 86.11% clip that tied for first in the entire field. Read that again. An 18-year-old kid tied for the lead in one of the most important ball-striking statistics in professional golf.
How did he do it? By keeping his ball in the fairway (see Step 1) and giving himself clean looks with mid-irons and wedges.
Your Action Item: Start tracking your greens in regulation. You don’t need a fancy app or a statistics degree. Just mark down whether you hit the green in the regulation number of strokes. Par 3s in one shot. Par 4s in two shots. Par 5s in three shots.
Once you know your baseline, set a goal to improve it by 10%. If you’re currently hitting five greens per round, aim for six. The beauty of this approach is that it forces you to think strategically about club selection and shot shape. Brown’s strokes gained approach number was positive (0.179), meaning he was better than the field average. You don’t need to be perfect. You just need to be on the dance floor more often.
When you hit more greens, you eliminate the need for heroic short game shots. Brown only had to scramble 10 times all week, and he got up and down 70% of the time. That’s solid, but the real story is that he rarely put himself in scrambling situations to begin with.
Step 3: Minimize Mistakes And Stay Patient
Here’s the stat that jumps off the page: Brown made only three bogeys all week. Three. In four rounds of professional golf against the best players in the world.
He also made just one double bogey. That kind of clean card doesn’t happen by accident. It happens when you play within yourself, avoid the big miss and trust that pars are never bad scores.
Your Action Item: Before your next round, decide that you’re going to play boring golf. No hero shots over water. No driver on tight holes just because you can. No aggressive pins when there’s a safe side of the green.
Brown’s performance shows us that consistency beats flash every single time. He didn’t lead the field in any single strokes gained category, but he was solid across the board. That’s how you post numbers and cash checks.
Give these three steps a try. Your scorecard will thank you.
PGA Professional Brendon Elliott is an award-winning coach and golf writer. You can check out his writing work and learn more about him by visiting BEAGOLFER.golf and OneMoreRollGolf.com. Also, check out “The Starter” now on R.org, RG.org’s partner site, each Monday.
Editor’s note: Brendon shares his nearly 30 years of experience in the game with GolfWRX readers through his ongoing tip series. He looks forward to providing valuable insights and advice to help golfers improve their game. Stay tuned for more tips!
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Bob Jones
Jul 12, 2017 at 11:45 am
There are a lot of good-sounding comments here that are really conjecture. To find out how the golf swing stresses the spine, please read Gluck, et. al., The lumbar spine and low back pain in golf (2008), and Hosea and Gatt, Back pain in golf, (1996). The first article is readily available through an internet search, the second must be requested.
Bob Jones
Jul 12, 2017 at 12:21 pm
I put those article references up for people who want to dig deeper into research-based facts. Each reader is free to choose for themselves.
ooffa
Jul 12, 2017 at 5:12 pm
See, cranky!
Tourgrinder
Jul 12, 2017 at 10:27 am
Great article. Thanks. As someone who has battled an inherited condition called degenerative spondylolisthesis for many years, and now continuing to battle the ‘degenerative’ part of it all more and more, I’d be very interested in your suggestion as to what kind and type of professional I should try to find and work with. I’ve had numerous sessions in the past with professional PTs, many of whom knowing very little, if anything, about the golf swing. I’ve also worked somewhat with teaching pros and swing coaches, who, unfortunately, are not so familiar with both the pains and limitations of lumbar spine afflictions. I’ve been told I need an operation, but I keep putting that off for fear of it not accomplishing what’s intended and also putting a clear end to my playing golf. Yet, in my early 60s I still try to hit my driver using the same swing and same velocity as when I was in my 40s. BTW, when I was in my 20s and hitting a stiff, steel-shafted persimmon driver, I routinely lifted my left heel. For the past 20-25 years, perhaps because of the lighter and longer shafts, I’ve left that left heel planted and I now think it has only aggravated my condition and limitations. In other words, I’m beginning to agree with Brandel Chamblee.
Jim Alberry
Jul 12, 2017 at 1:52 pm
Tourgrinder, We should connect offline. I would love to help in any way/problem solve what the best approach should be for you. Shoot me an email at dralberry@yahoo.com and lets connect.
SoonerSlim
Jul 12, 2017 at 10:18 am
Jim,
Great article. I fit into the classic swing type. I have had lower back surgery in L5-S1 area and lower right side permanent sciatic nerve numbness in my lower right leg and right foot. I tend to swing with too much hip slide on the forward swing and get the club too much underneath and inside out. This is killing my lower back! Please tell me how I swing different to take the pressure from a classic swing off my lower back?
thanks, Jim
Jim Alberry
Jul 12, 2017 at 1:55 pm
SoonerSlim, Thank you. Let’s connect. Shoot me an email at dralberry@yahoo.com
Russty
Jul 14, 2017 at 2:04 am
Try http://www.swingsurgeon.com works for me with back problems
doubou2014
Jul 12, 2017 at 9:27 am
A website that is dedicated to a mechanically correct swing (MCS) that prevents back problems can be found at waxgolf.com.
doubou2014
Jul 12, 2017 at 5:39 pm
I happen to know DJ Watts who is the “guru” (as you put it) behind the website and have been taught the MCS swing by him. DJ is by far the most articulate explainer of the golf swing that I have encountered in person or otherwise, and prior to meeting him I had received instruction from well known instructors. I have stood directly behind many Tour pros on the range and during tournaments and DJ strikes the ball as well as any of them and further than most without pain or injury despite being older than them. There are no tricks or gimmicks in his methodology as I and many others who have benefitted from his reaching can attest. If you would go through several of his postings, you would gain a better sense of how to swing without the threat of pain.There are many young Tour players who are experiencing problems with their backs, elbows, etc. because they have been taught the modern golf swing by instructors who should know better.
ooffa
Jul 13, 2017 at 6:23 pm
You should know better than to dis the modern golf swing instructors, many of who post on this forum.
doubou2014
Jul 16, 2017 at 8:01 pm
The modern golf swing is the cause of numerous injuries suchbas those sustained by Tiger Woods. It is irresponsible to teach it.
Ccshop
Jul 11, 2017 at 9:02 pm
Awesome article! I’m dealing with some bad lower back issues myself. Make competitive golfing extremely difficult for me at the moment. Did a TPI assessment and passed all phases. I have a little tighteness in my hips which may be tugging on my lower back. I’ve tried exercise, physical therapy, chiropractor, everything besides surgery but lower back pain persists. Hoping I can figure it out but what a great read!
BigBoy
Jul 11, 2017 at 7:45 pm
Pros swing it too fast and amateurs are too fat. Back pains fixed.
Jim Alberry
Jul 11, 2017 at 7:45 pm
Thank you and I totally agree. That T12/L1 area is the sight of so many problems! There is so much added torque on that region when someone has a large belly as well. Great stuff and I have to check out some of your forum posts!
Deaf n Blind
Jul 12, 2017 at 9:57 am
+1
ooffa
Jul 13, 2017 at 7:50 am
Cranky
Ben Jones
Jul 11, 2017 at 5:15 pm
Genetics rule.
Max
Jul 11, 2017 at 4:15 pm
Would love to see the next article address elbow pain!
Jim Alberry
Jul 11, 2017 at 7:46 pm
That sounds like a great idea! So many elbow problems!
mr b
Jul 11, 2017 at 3:00 pm
thi pics don’t match up to the article. very confusing to know what the point here is? you back hurts. it could be a number of things. here are some random pics not in any order. good luck.
tazz2293
Jul 11, 2017 at 2:46 pm
I must ask.
What were the basic spinal mobility exercises, what was the workout routine and how long did it take the gentleman before he could touch his toes?
I have had 3 back surgeries and haven’t touched my toes in over 20 years. At least I can still see them, I think. Yep, I can see them.
Seriously this is something that could help golfers like me.
Phil
Jul 11, 2017 at 5:08 pm
Try to find a local certified TPI Fitness Instructor, they can help assist.
Jim Alberry
Jul 11, 2017 at 8:00 pm
Tazz2293, The other gentleman Phil is correct. Find a someone who is TPI certified in your area and get screened and on an individualized program. You can do that on mytpi.com and click on the find an expert tab. The exercises I had this gentleman do were based off what we found that day and were very basic. They consisted of pelvic tilting performed in a few different positions (on his back and on all fours) and some simple hip movement activities that helped him understand how to move his pelvis. From start to finish he was able to touch his toes in about 10 minutes. I have found that when I figure out what actual problem is I am able to “fix” it very quick. The magic lies in making it stay long term. He now has 3 simple things to do everyday to maintain it. Thank you.
Joe
Jul 12, 2017 at 3:48 am
I found htis
http://www.mytpi.com/articles/fitness/5_exercises_for_increasing_thoracic_spine_mobility_in_your_golf_swing
tazz2293
Jul 12, 2017 at 6:58 am
Thank you all for the replies.
Tom1
Jul 11, 2017 at 12:46 pm
great article.
Jim Alberry
Jul 11, 2017 at 8:01 pm
Thank You
Oh
Jul 11, 2017 at 11:12 am
Ask Eldrick. It’s the humping after the rounds with the ladies of the night that hurt the back the most.
The Drop Zone
Jul 11, 2017 at 11:35 am
After last year…
I’d say his golf swing is hurting his bank account