Golf Information

Putting and My Aching Back!

I am guessing that all of us can relate to the title of this article. I am sure you have bent over for that 4 footer (can't give you that 4 footer, sorry), and felt that lower back feel tired, sore, painful or tight. Regardless of what the word is, you feel it! I also am guessing that some of you have changed to belly putters for the reason that your back hurts when you putt! Even if you are one of those players that has switched to a belly putter because of back pain, that pain is an indicator of something else going on within the body. I am sure we could use the excuse: I am older now and that is just what happens; or maybe we use the "cave man excuse": humans just were meant to walk on two legs! Regardless of what excuse you use, there is a reason and solution to solve those lower back problems. Even if you don't realize it, the lower back that you feel when putting is also affecting the other parts of your game (i.e. driving, long irons, chipping, pitching, etc.) This article has the goal of explaining why your back is sore when you putt and what we can do to help alleviate the problem.

Why Does My Lower Back Ache?

Well, let me say this to start. If you are in agreement with the "caveman excuse" you are in the ballpark as to why the lower back begins to ache on the 12th or 13th green. Standing upright, which is a specific posture (keep that word "posture" in mind throughout this article), places stress on the lower back. When I say stress, I am talking about the muscles of your lower back working to support your body in a specific position. The same holds true for when you putt. You get behind the ball, line the putt up, look at the line, maybe crouch down, take a few practice putts, and then away you go. In all the actions described above, your lower back is actively working to maintain posture in all those positions. Do this little activity to give you an idea of what your back is doing all the time to support your body. Take your hand and make a fist. Squeeze that fist as hard as you can for one minute, no less, more if you can. Now relax. How do your hand and forearm feel? Pretty tired, huh, maybe stiff. What you just did is exactly what your lower back does all the time. It is constantly contracting to hold your body upright. After time it gets tired and the result is a sore, stiff, and tight lower back.

Up to this point we understand that the lower back is involved to a great extent in supporting the body. Now, how about when we move? Have you ever felt that back tighten up when you are getting out of a chair, and then you have to wait a second after you stand up before you start walking? Again, I will guess that the majority of us can answer yes to this question. This an example of a movement where the lower back is already fatigued, but nevertheless the lower back is now involved in moving the body, even though it is fatigued. When you walk, run, bend-over, turn, or rotate, your lower back is involved in the movement. The lower back gets a so-to-speak "double whammy" when it comes to what it does for the body. The lower back is involved in both supporting a position in which you place your body and also in the movement of the body. (If you need an example of how much the lower back works during the day, keep your fist clamped for a day, and see how your forearm feels the next day.) So at this point we know the reasons why our back is sore when we step over that 4 footer for birdie (sorry it is still not a gimme in my book, gotta be inside the leather). It is a twofold reason: number one has to do with posture, and number two with movement. Now that we know why our lower back gets sore or tight, how do we fix it?

How to Fix that Aching Lower Back

Before we describe ways to fix the lower back let us first give some suggestions to those who already have severe lower back problems. I would first suggest you see your personal physician. Always better safe than sorry. If you are someone who constantly has a sore lower back or you get up every morning with a stiff back, go see your doctor. You never know what might be going on in that lower back area. Quite possibly you may have a problem with a disk, a bone spur, or any number of serious lower back problems. I have seen a lot of these issues in my day, and I will say, number one, it always important to be under the supervision of a physician in such cases, and, number two, if you catch such lower back problems early they are much easier to treat than the ones that linger. So do yourself a favor and go see your physician before things get worse.

Now, on to how to help eliminate the lower back that tires on the back nine of your weekly round. We know from above that we are using the back "24-7" so to speak. Golfing requires the lower back to work even harder than normal. This is a result of the rotating, stabilizing, and power production required of the swing. The lower back is getting tired because it is neither strong enough nor does it have enough endurance within its muscles to support the activities you perform on a daily basis!

I am betting by now you have a pretty good idea of what to do to rid yourself of that lower back soreness. The lower back must become stronger and increase its endurance capacities. This will increase the durability of the lower back to withstand the stresses placed upon it during your daily activities. Strength can be defined as having enough force production with your muscles to perform a certain activity, and endurance is having enough energy in those muscles to do an activity over and over again. These are simplified definitions, but they work well for what we are talking about. Strength in relation to the lower back has to do with the ability to maintain postures. You must get the lower back strong enough to maintain the postures of the activities you participate in (i.e. golf). Endurance in the lower back is creating enough stored energy in the lower back muscles to do to whatever activity it is that you do over and over again without getting tired (i.e. golf swing).

The combination of strengthening the lower back and creating more endurance within these muscles creates the highest probability of the lower back staying healthy for all activities. The next question you probably have is: what are the proper exercises I should perform to get my back in better shape for golf? Take a look at our products at for more information on this topic.

Sean Cochran is one of the most recognized golf fitness instructors in the world today. He travels the PGA Tour regularly with 2004 Masters Champion Phil Mickelson. He has made many of his golf tips, golf instruction and golf swing improvement techniques available to amateur golfers on the website Check out his manual and DVD, Your Body & Your Swing, ( on To contact Sean, you can email him at

This RSS feed URL is deprecated, please update. New URLs can be found in the footers at

Iowa State golf star found stabbed to death on course, suspect arrested and charged
Collin Daniel Richards, 22, has been charged with first-degree murder in the killing of 22-year-old Iowa State golfer Celia Barquin Arozamena. Barquin Arozamena, who was found dead Monday night at a golf course per The Des Moines Register, was the ...
Decorated college/amateur golfer found stabbed to death at
Celia Barquín: European golf champion murdered in IowaBBC News
Update: Details emerge in horrific murder of star Iowa State
Los Angeles Times -New York Post -Twitter
all 2,614 news articles »

Golf Channel

Celia Barquin Arozamena, Iowa State, NCAA
Golf Channel
The field includes 23 of the top 30 in the Official World Golf Ranking, four FedExCup champions (Woods, Horschel, McIlroy, Thomas), five previous winners of this event (Woods, Mickelson, Horschel, McIlroy, Schauffele) and 13 major champions. Click here ...
All of the PGA's premier events — including the PGA Championship and Ryder Cup — are heading to Congressional
Golf GlanceKansas City Star
PGA Tour DFS, 2018 Tour Championship: Best DraftKings, FanDuel daily fantasy golf
Golfweek -ESPN
all 874 news articles »

Edgerton rallies to win Rock Valley golf championship
MILTON. Edgerton's girls golf team appears to have found a new nickname. After a dramatic turn of events Tuesday at Oak Ridge Golf Course, the team may drop the word "Crimson" for a few weeks and call themselves the "Scrappy Tide." The Tide edged ...

Tango in Paris
Only in France would someone design a golf course as an homage to a woman's body. Viewed from the air, Robert Berthet's Macon La Salle Golf Club in Burgundy, opened in 1990, is a riot of curvaceous mounds, contours and strategically positioned ...

Golf fans melt down over Bryson DeChambeau's bizarre practice routine
Bryson DeChambeau. The artist. The mad scientist. The man some golf fans online love to hate, strikes again. On Tuesday morning ahead of the season-ending Tour Championship, the PGA Tour's Sean Martin shared a picture of the current FedEx Cup ...
Bryson DeChambeau is now spraying water on his golf balls to simulate morning dew (Obviously)

all 3 news articles »


Community mourns murder of Iowa State golf star
LAKE ELMO, Minn. (KMSP) - The women's golf community is mourning after a former Iowa State golfer was found murdered on a course in Ames, Iowa. On the Coldwater Links golf course Monday morning, police found the body of 22-year-old Celia Barquin ...

and more »

Champaign/Urbana News-Gazette

Boys' and girls' golf pairings released for 2018 regionals
Champaign/Urbana News-Gazette
Local prep boys' and girls' golf teams on Monday learned where their respective postseason runs would begin, as the IHSA released regional pairings and sectional sites. All area boys' competitors will take part in regional action on Tuesday, Oct. 2 ...

#AskAlan Mailbag: Does Patrick Reed deserve all the hate he gets?
If Spieth, Koepka, and McIlroy dominated the majors like Federer, Nadal, and Djokovic dominate the tennis majors, would golf be more fun or less? – @David_Troyan. Both. Dominant players clarify the storylines and help draw in casual fans, because they ...

Photos: Ames police investigate murder at Coldwater Golf Links
A police officer walks through Coldwater Golf Links where an investigation is underway into the murder of former Iowa State golfer Celia Barquin Arozamena, on Tuesday, Sept. 18, 2018, in Ames. The golf course reminded closed on Tuesday while the police ...


Tax Court Rules Not Enough Conservation On Golf Course To Justify $10 Million Deduction
For somebody like me, who spends more time on computer role playing games than on the golf course, Champions Retreat makes me think of a safe place where you can bring your level 50 warrior to regain his health, repair his armor and maybe buy a new ...

Google News

home | site map
© 2007