You read that title correctly - putting can cause your lower back to hurt.
While the skill of putting seems rather simple in regards to its demands on the body, prolonged periods of standing over the golf ball can cause your back to feel rather stiff and painful.
Here’s a video that further explains why you might suffer from pain:
Now that we have a firm understanding as to what can cause your pain, we need a plan of attack to combat it. Below are three mobility drills we use with our golfers on a daily basis to ensure their spines are moving to the best of their ability.
We like to think of the Cat Camel drill as the equivalent of flossing your teeth for the spine. Segmenting the spine into full flexion and extension consistently is a sure-fire way to ensure we’re maintaining our range of motion over time.
By slowly moving the spine in both directions, you’re also creating the awareness necessary to determine which vertebrae of your spine don’t move well. Once you assess your spine’s limitations, it’s much easier to focus on improving them as you practice your Cat Camel.
Wall Peel-Offs are a fantastic drill to focus on improving your ability to flex the spine.
As we mentioned in the putting video, if you’re somebody that presents with more spinal flexion in your posture at ball address, you have to make sure you have the active range of motion necessary to withstand the forces of gravity. If not, you’re going to feel stiff the next time you go for a putting lesson or practice session.
In this video, Joe’s objective is to slowly flex the spine as he tries to “peel” one vertebrae of his spine off the wall at a time. While you won’t be able to do this as effectively the lower you get down your spine, you should still think of slowly crunching down without allowing your tailbone to come off the wall.
Thoracic Spine CARs w/ Medicine Ball
Here’s a video from our Virtual Kinstretch Program that targets all the ranges of motion that your thoracic spine moves through.
As mentioned in the initial putting video, there really isn’t much rotational stress placed on the body when it comes to putting. However, as a golfer, you should be able to rotate your spine relatively easy if your goal is to stay durable throughout the course of your season.
We love thoracic spine CARs because they target flexion, extension, rotation, and lateral flexion (side-bending) of the spine. By implementing a medicine ball, or another object that you can squeeze to build tension, you’re increasing the intensity of the drill. Over time, this will lead to better control of your ranges as well as an increase in strength. Not a bad combo if you ask us!
So there you have it. It’s not difficult to keep your back healthy, you just have to stay consistent with your mobility practice.
With this in mind, we want to offer you the opportunity to take your mobility training to levels you never thought possible. Our Virtual Kinstretch Program was built with one goal in mind - to provide an interactive experience to help you achieve your movement goals if you don’t have access to in-person training.
For JUST ONE DOLLAR, here’s what you’ll receive: