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Opinion & Analysis

Fix your golf back pain, Step 1: The importance of assessment

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This article is co-written with Marnus Marais. Since 2011, Marnus has worked with some of the world’s best players on both the PGA Tour and European Tour, helping them to maintain optimal health and peak physical performance. His current stable of players includes Dustin Johnson, Patrick Cantlay, and Louis Oosthuizen, amongst others. 

This article is No. 1 in a 4 part series:

Step 1: The Importance of Assessment

Step 2: Early Stage Rehab

Step 3: Functional Strength and Golf Movement Patterns

Step 4: Building global strength for prevention of future injury

Introduction

If your back pain has been bugging you for a while and is starting to annoy and worry you, then your enjoyment of the game and your performance is likely beginning to be affected too. It’s frustrating, and you are ready to take action……..with your new foam roller and exercise bands in hand, you’re ready to knock the back pain on the head finally and forever. 

Please wait a moment before you start!

Back pain and especially back pain in golfers, is a complicated thing. More often than not, it’s the result of many contributing factors, and is vitally important that you identify what those factors are before you start your mission to fix your back pain. We really can’t stress this point enough! We have seen many people start a program to ‘help’ or ‘strengthen’ their backs, but only succeed in making them worse and getting even more frustrated.

As the famous saying goes: “If you’re not assessing, you’re guessing!”

To help successfully address your back pain, we must first identify what the main causes are. In our experience, it’s usually a combination of factors from these three categories:

1 – Physical issues (muscle imbalances, alignment issues, muscle weakness, lack of strength endurance, etc.)

2 – Golf swing mechanics (swing faults such over-swinging and excessive side bend)

3 – Lifestyle factors (sleep, diet, hydration, stress, posture, activity level outside of golf, etc.)

To help identify contributing physical issues, specific physical tests and screening tests are extremely valuable. There is a range of these we like to use, and in this article, we will share 5 of the main ones with you. These are tests we often use with our professional golfers on the road and remotely when we can’t see them in person. They are also go-to tests and screens we use with our online clients who can do them in the comfort of their own homes.

These tests will help give you an indication if an underlying alignment or muscle imbalance issue could be a contributing factor to your stubborn back pain. Please read the instructions carefully! Even though they seem like ‘simple’ tests, they are subtle, and the more careful you are with the execution, the better the results will be.

With all these tests, it can be helpful to take a picture or video with your phone. It is also useful to have them documented for comparison with future test results.

Test 1 – Leg Length Test

  • Start by lying on your back relaxed.
  • Rest your arms at your sides on the floor. Take a normal breath in through your nose. Exhale fully through your mouth to bring the ribcage downward and to feel your lower back make contact on the floor.
  • Ask a friend or family member to have a look at the bones on the insides of your ankles (medial malleolus).
  • Are they the same level, or is one higher/lower compared to the other one?

Test 2 – Seated Ankle Mobility Test

  • In bare feet, sit with both heels on the floor and your back resting comfortably against the back of the chair.
  • Hips and knees should be bent approximately 90 degrees each.
  • Keeping your heels on the ground, feet flat, and toes pointing straight ahead.
  • Slide your foot straight back until your heel starts lifting up off the floor. Stop as soon as the heel starts lifting up.
  • Note the distance. Keep that foot there.
  • Now repeat on the other side.
  • Note if there is any difference in range of motion between the two sides.

Test 3 – Seated Rotation Test

  • In bare feet, sit on the front half of a chair with both heels on the floor.
  • You should feel your “sit bones” in contact with the chair.
  • Find the center of both heels and maintain the position throughout the test.
  • Place a foam roller, small ball or equivalent object of about 4-6” in diameter between your knees.
  • Place a broomstick, golf club or the equivalent across the front of the shoulders with your arms crossed.
  • Keeping your heels centered at all times and holding the stick stable across the front of your shoulders, turn the shoulders as far as you can to the right.
  • Note how far and how easily you can turn to your right side.
  • Return to the starting position.
  • Again, keeping your heels centered at all times and holding the stick stable across the front of your shoulders, turn the shoulders as far as you can to the left.
  • Note how far and how easily you can turn to your left side.
  • Repeat the test a few times to ensure an accurate measurement.
  • Take note of any difference in range of motion between the two sides, and areas of restriction and discomfort.

Test 4 – Supine Hip Internal Rotation Range Test

  • Start by lying on your back relaxed.
  • Rest your arms at your sides on the floor. Take a normal breath in through your nose. Exhale fully through your mouth to bring the ribcage downward and to feel your lower back make contact with the floor (as discussed above).
  • Lightly squeeze either your fists, foam roller, or a small ball between your knees.
  • Rotate your feet outwards while maintaining 90 degrees at your hips and knees.
  • This will measure your hip internal rotation range of movement.
  • Go as far as comfortably possible. Don’t force it.
  • Take note of the range of motion and any difference between the two sides.


Test 5 – Seated Hip External Range Test

  • Sit with both heels on the floor and your back resting comfortably against the back of the chair.
  • Bring the outside of your ankle and place it on the top of the opposite knee.
  • Go as far as comfortably possible. Don’t force it.
  • Relax in this position.
  • This will measure your hip external rotation range of movement in the seated position.
  • Repeat on the other side.
  • Take note of any difference in range of motion between the two sides, and areas of restriction and discomfort.

If there is an imbalance or difference between the left and the right sides in any of the above tests, it could be an indication that you might have an alignment or muscle imbalance issue that needs to be addressed first before you start any strengthening program. You wouldn’t want to throw a bigger, more powerful engine in a car with poor alignment and bad suspension!

In the next article; Step 2: Early Stage Rehab, we will provide you with exercises that can help improve mobility / flexibility, muscle imbalances and posture issues.

If you would like to see how Marnus can help with your golfing back pain, then check out the resources below:

Marnus Marais – marnusmarais.com

If you would like to access training programs designed for elite and recreational players, then check out the following resources and services from Nick at Golf Fit Pro:

Articles
Golf Fit Pro App (iOS)
Online Training

Nick Randall is a Strength and Conditioning Coach, Presenter and Rehab Expert contracted by PGA Tour Players, Division 1 colleges and national teams to deliver golf fitness services. Via his Golf Fit Pro website, app, articles and online training services, Nick offers the opportunity to the golfing world to access his unique knowledge and service offerings. www.golffitpro.net

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Opinion & Analysis

The 2 primary challenges golf equipment companies face

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As the editor-in-chief of this website and an observer of the GolfWRX forums and other online golf equipment discourse for over a decade, I’m pretty well attuned to the grunts and grumbles of a significant portion of the golf equipment purchasing spectrum. And before you accuse me of lording above all in some digital ivory tower, I’d like to offer that I worked at golf courses (public and private) for years prior to picking up my pen, so I’m well-versed in the non-degenerate golf equipment consumers out there. I touched (green)grass (retail)!

Complaints about the ills of and related to the OEMs usually follow some version of: Product cycles are too short for real innovation, tour equipment isn’t the same as retail (which is largely not true, by the way), too much is invested in marketing and not enough in R&D, top staffer X hasn’t even put the new driver in play, so it’s obviously not superior to the previous generation, prices are too high, and on and on.

Without digging into the merits of any of these claims, which I believe are mostly red herrings, I’d like to bring into view of our rangefinder what I believe to be the two primary difficulties golf equipment companies face.

One: As Terry Koehler, back when he was the CEO of Ben Hogan, told me at the time of the Ft Worth irons launch, if you can’t regularly hit the golf ball in a coin-sized area in the middle of the face, there’s not a ton that iron technology can do for you. Now, this is less true now with respect to irons than when he said it, and is less and less true by degrees as the clubs get larger (utilities, fairways, hybrids, drivers), but there remains a great deal of golf equipment truth in that statement. Think about it — which is to say, in TL;DR fashion, get lessons from a qualified instructor who will teach you about the fundamentals of repeatable impact and how the golf swing works, not just offer band-aid fixes. If you can’t repeatably deliver the golf club to the golf ball in something resembling the manner it was designed for, how can you expect to be getting the most out of the club — put another way, the maximum value from your investment?

Similarly, game improvement equipment can only improve your game if you game it. In other words, get fit for the clubs you ought to be playing rather than filling the bag with the ones you wish you could hit or used to be able to hit. Of course, don’t do this if you don’t care about performance and just want to hit a forged blade while playing off an 18 handicap. That’s absolutely fine. There were plenty of members in clubs back in the day playing Hogan Apex or Mizuno MP-32 irons who had no business doing so from a ballstriking standpoint, but they enjoyed their look, feel, and complementary qualities to their Gatsby hats and cashmere sweaters. Do what brings you a measure of joy in this maddening game.

Now, the second issue. This is not a plea for non-conforming equipment; rather, it is a statement of fact. USGA/R&A limits on every facet of golf equipment are detrimental to golf equipment manufacturers. Sure, you know this, but do you think about it as it applies to almost every element of equipment? A 500cc driver would be inherently more forgiving than a 460cc, as one with a COR measurement in excess of 0.83. 50-inch shafts. Box grooves. And on and on.

Would fewer regulations be objectively bad for the game? Would this erode its soul? Fortunately, that’s beside the point of this exercise, which is merely to point out the facts. The fact, in this case, is that equipment restrictions and regulations are the slaughterbench of an abundance of innovation in the golf equipment space. Is this for the best? Well, now I’ve asked the question twice and might as well give a partial response, I guess my answer to that would be, “It depends on what type of golf you’re playing and who you’re playing it with.”

For my part, I don’t mind embarrassing myself with vintage blades and persimmons chasing after the quasi-spiritual elevation of a well-struck shot, but that’s just me. Plenty of folks don’t give a damn if their grooves are conforming. Plenty of folks think the folks in Liberty Corner ought to add a prison to the museum for such offences. And those are just a few of the considerations for the amateur game — which doesn’t get inside the gallery ropes of the pro game…

Different strokes in the game of golf, in my humble opinion.

Anyway, I believe equipment company engineers are genuinely trying to build better equipment year over year. The marketing departments are trying to find ways to make this equipment appeal to the broadest segment of the golf market possible. All of this against (1) the backdrop of — at least for now — firm product cycles. And golfers who, with their ~15 average handicap (men), for the most part, are not striping the golf ball like Tiger in his prime and seem to have less and less time year over year to practice and improve. (2) Regulations that massively restrict what they’re able to do…

That’s the landscape as I see it and the real headwinds for golf equipment companies. No doubt, there’s more I haven’t considered, but I think the previous is a better — and better faith — point of departure when formulating any serious commentary on the golf equipment world than some of the more cynical and conspiratorial takes I hear.

Agree? Disagree? Think I’m worthy of an Adam Hadwin-esque security guard tackle? Let me know in the comments.

@golfoncbs The infamous Adam Hadwin tackle ? #golf #fyp #canada #pgatour #adamhadwin ? Ghibli-style nostalgic waltz – MaSssuguMusic

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Podcasts

Fore Love of Golf: Introducing a new club concept

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Episode #16 brings us Cliff McKinney. Cliff is the founder of Old Charlie Golf Club, a new club, and concept, to be built in the Florida panhandle. The model is quite interesting and aims to make great, private golf more affordable. We hope you enjoy the show!

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Opinion & Analysis

On Scottie Scheffler wondering ‘What’s the point of winning?’

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Last week, I came across a reel from BBC Sport on Instagram featuring Scottie Scheffler speaking to the media ahead of The Open at Royal Portrush. In it, he shared that he often wonders what the point is of wanting to win tournaments so badly — especially when he knows, deep down, that it doesn’t lead to a truly fulfilling life.

 

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“Is it great to be able to win tournaments and to accomplish the things I have in the game of golf? Yeah, it brings tears to my eyes just to think about it because I’ve literally worked my entire life to be good at this sport,” Scheffler said. “To have that kind of sense of accomplishment, I think, is a pretty cool feeling. To get to live out your dreams is very special, but at the end of the day, I’m not out here to inspire the next generation of golfers. I’m not out here to inspire someone to be the best player in the world, because what’s the point?”

Ironically — or perhaps perfectly — he went on to win the claret jug.

That question — what’s the point of winning? — cuts straight to the heart of the human journey.

As someone who’s spent over two decades in the trenches of professional golf, and in deep study of the mental, emotional, and spiritual dimensions of the game, I see Scottie’s inner conflict as a sign of soul evolution in motion.

I came to golf late. I wasn’t a junior standout or college All-American. At 27, I left a steady corporate job to see if I could be on the PGA Tour starting as a 14-handicap, average-length hitter. Over the years, my journey has been defined less by trophies and more by the relentless effort to navigate the deeply inequitable and gated system of professional golf — an effort that ultimately turned inward and helped me evolve as both a golfer and a person.

One perspective that helped me make sense of this inner dissonance around competition and our culture’s tendency to overvalue winning is the idea of soul evolution.

The University of Virginia’s Division of Perceptual Studies has done extensive research on reincarnation, and Netflix’s Surviving Death (Episode 6) explores the topic, too. Whether you take it literally or metaphorically, the idea that we’re on a long arc of growth — from beginner to sage elder — offers a profound perspective.

If you accept the premise literally, then terms like “young soul” and “old soul” start to hold meaning. However, even if we set the word “soul” aside, it’s easy to see that different levels of life experience produce different worldviews.

Newer souls — or people in earlier stages of their development — may be curious and kind but still lack discernment or depth. There is a naivety, and they don’t yet question as deeply, tending to see things in black and white, partly because certainty feels safer than confronting the unknown.

As we gain more experience, we begin to experiment. We test limits. We chase extreme external goals — sometimes at the expense of health, relationships, or inner peace — still operating from hunger, ambition, and the fragility of the ego.

It’s a necessary stage, but often a turbulent and unfulfilling one.

David Duval fell off the map after reaching World No. 1. Bubba Watson had his own “Is this it?” moment with his caddie, Ted Scott, after winning the Masters.

In Aaron Rodgers: Enigma, reflecting on his 2011 Super Bowl win, Rodgers said:

“Now I’ve accomplished the only thing that I really, really wanted to do in my life. Now what? I was like, ‘Did I aim at the wrong thing? Did I spend too much time thinking about stuff that ultimately doesn’t give you true happiness?’”

Jim Carrey once said, “I think everybody should get rich and famous and do everything they ever dreamed of so they can see that it’s not the answer.”

Eventually, though, something shifts.

We begin to see in shades of gray. Winning, dominating, accumulating—these pursuits lose their shine. The rewards feel more fleeting. Living in a constant state of fight-or-flight makes us feel alive, yes, but not happy and joyful.

Compassion begins to replace ambition. Love, presence, and gratitude become more fulfilling than status, profits, or trophies. We crave balance over burnout. Collaboration over competition. Meaning over metrics.

Interestingly, if we zoom out, we can apply this same model to nations and cultures. Countries, like people, have a collective “soul stage” made up of the individuals within them.

Take the United States, for example. I’d place it as a mid-level soul: highly competitive and deeply driven, but still learning emotional maturity. Still uncomfortable with nuance. Still believing that more is always better. Despite its global wins, the U.S. currently ranks just 23rd in happiness (as of 2025). You might liken it to a gifted teenager—bold, eager, and ambitious, but angsty and still figuring out how to live well and in balance. As much as a parent wants to protect their child, sometimes the child has to make their own mistakes to truly grow.

So when Scottie Scheffler wonders what the point of winning is, I don’t see someone losing strength.

I see someone evolving.

He’s beginning to look beyond the leaderboard. Beyond metrics of success that carry a lower vibration. And yet, in a poetic twist, Scheffler did go on to win The Open. But that only reinforces the point: even at the pinnacle, the question remains. And if more of us in the golf and sports world — and in U.S. culture at large — started asking similar questions, we might discover that the more meaningful trophy isn’t about accumulating or beating others at all costs.

It’s about awakening and evolving to something more than winning could ever promise.

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