How To Swing A Golf Club Without Hurting Your Back – Easy-peasy Steps

How To Swing A Golf Club Without Hurting Your Back

Compared with lots of other sports, the odds of having back pain while playing golf are considerably high.

There are many ways one can do to reduce the stress level on their spine and lower the chances of back aching.

This article, we will show you How To Swing A Golf Club Without Hurting Your Back through simple steps.

Read more: Best Golf Irons Clubs for Seniors

How To Swing A Golf Club Without Hurting Your Back

The Backswing

The fundamental thing in protecting your spine is having your right knee bends and twist your left shoulder downward (above, right).

Though many golfers have altered their shoulder level rotation, some still end up putting unnecessary stress on their spine.

The thoracic spine (mid-back) is where the stress is most affected, instead of the lumbar spine (lower back) with how they turn the left shoulder down.

You should never let your right knee straighten! Once you do, the pelvis’s right side moves higher than the left, leading to your bottom vertebrae being tilted to the left and suffering immense pressure.

The Downswing

Keep your base firmly on the ground for safe swing.

Lower your hip and start squatting.

Try to go for the feeling that you are about to leap up from the ground while doing so.

This move uses the power of your thigh muscle and glutes to move the body to the left side.

On the other hand, if you don’t squat, you may still turn your hips, but you couldn’t push the pelvis forward (above, left).

When that happens, there could only mean one thing for your spine: Pain.

Once your club swings down, the twist will increase, directly heightening your spine’s stress level.

The Impact

The ideal posture for you now should be having more than 90% of your body weight settle on your left leg, while your hips and shoulder are leveled and turning open.

Your hips and pelvis must be in charge of the rotation work, not your lumbar spine.

The lumbar spine is not one for turning; its job is to stabilize your upper torso. Overpush your strength in the wrong place would only result in back pains.

The Finish

On the finishing step, firstly, thrust your pelvis toward the mark.

The stress of this will lie on your left glute and core muscles.

By the time you’ve finished your swing turn and get up, you should be at your normal standing height.

Now, it’s absolutely a must for you to not stay in posture as you take the swing! Staying in posture will definitely set a massive load on your lower back.


That was our steps on How To Swing A Golf Club Without Hurting Your Back! It’s inevitable to have a little bit of back pain when playing golf.

Having saved your back of hellish pain with the right posture, the other parts such as wrists and shoulders would eventually lessen as well!

We believe by doing these steps, you could reduce the pressure from your back. Have fun, and good luck!

Further reading:

Ben Hogan explain how to swing a golf club