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  • Picking up your golf ball out of the hole can cause lower back pain if done incorrectly
  • The “pendulum” technique is a safer way to pick up your ball and eliminates the need to bend from the back
  • The wrong way to pick up your ball puts stress on the lumbar discs, joints, and ligaments

When I first started playing golf, I had no idea how to pick up the ball from the cup.

I would bend over from the waist, using my back muscles to lift the weight of my body, and then take a step forward to get closer to the ball. I thought this was the only way to do it.

After a few rounds, I started to experience some lower back pain. It wasn’t too bad at first, but it gradually got worse and worse.

I didn’t know what was causing it, but I eventually realized that picking up the ball like this was probably contributing to the problem.

I decided to ask one of my friends who had been playing golf for a lot longer than me how he picked up his ball. He showed me a different way to do it – by using the “pendulum” technique.

This involves swinging your leg back and forth like a pendulum, using it to counterbalance your torso as you lower and raise yourself.

It took me a little bit of practice to get used to doing it this way, but once I did, my back pain went away almost immediately. Now I always use the pendulum technique when picking up my ball, and it hasn’t given me any problems since.

It is no secret that the key to a good golf game is practice. However, even the most dedicated golfer can struggle to pick up a ball from the ground. This is especially true if you have back problems.

Back pains can make it difficult to stoop down and pick up a ball without causing discomfort. The pain doesn’t have to stop you from playing golf, though. There are ways to pick up a ball without hurting your back.

The Best Technique To Pick up Your Golf Ball

This article will explore methods you can use to pick up your ball without hurting your back.

The pendulum technique

The pendulum technique is a way to pick up your golf ball using your putter for balance

You swing your leg back, using it to counter-balance your torso as you lower yourself down

Then, you swing it forward gently as you raise yourself back up

This technique is easier on your back and won’t cause the same wear and tear as bending from the back

Use a golf club

One method is to use a golf club or other long object. Place the shaft of the club under the ball and lift it.

You can also use the club to push the ball towards you to pick it up with your hand.

Wedge the ball

Another method is to wedge the ball between objects such as your club and a towel. This will lift the ball off the ground slightly so you can grab it with your hand.

Use a glove

You can also use a golf glove to pick up the ball. Place the glove under the ball and lift it. The glove will protect your hand from the rough surface of the ball.

Bend using the pendulum method: Keeping your putter in check, you bend your front leg and then drop your body. Swing the leg forward slightly to return to a standing position.

It should appear as if you’re performing a one-legged deadlift. Remember that this motion prevents harmful loads from being applied to your lumbar spine.

Ways to avoid back pain when golfing

Ways to avoid back pain when golfing

While there are ways to pick up a ball without causing pain to your back, it is also essential to take steps to avoid back pain when golfing. Here are some tips to help you avoid back pain while playing golf:

Warm up before playing

Warming up before playing golf can help prevent injuries. Take a walk or do some light stretching before starting your game. Professionals usually recommend 10-15 minutes of light activity before playing golf.

Use the proper equipment

Use the correct golf clubs for your height and strength. Also, try to use lighter golf clubs if possible. Carrying heavy golf clubs can put a strain on your back. Equipment that fits appropriately and is the right size for you can help prevent back pain.

Use good posture

Maintaining a good posture while playing golf can help prevent back pain. Try to keep your spine straight, and your shoulders relaxed. Also, bend at your hips and knees when swinging the golf club.

Take breaks

Take breaks often when playing golf. Walking between shots can help keep your muscles from getting too tired. If you start to feel pain, take a break and try stretching your back.

When should you see a doctor?

When should you see a doctor?

Golf can be pretty notorious for creating aches and pains.

If you experience back pain that lasts for more than a few days, or if the pain is severe, you should see a doctor.

Also, see a doctor if the pain worsens with activity or if you experience numbness, weakness, or tingling in your legs. These could be signs of a more serious problem, such as a herniated disc.

Can back pain stop you from playing golf?

Yes, back pain can put a damper on your game. This happens when the muscles, ligaments, or disks in your back are stretched or torn. The doctor will recommend the best treatment for your particular back problem.

However, rest, ice, and over-the-counter pain relievers, in most cases, can help relieve the pain. You may need to see a doctor or physical therapist if the pain is severe.

They can help you find ways to reduce the pain and improve your range of motion. With the proper treatment, you can get back to playing golf pain-free.


Picking up a ball is an essential part of playing golf. However, picking up a ball can be difficult if you have back pain. There are several ways to pick up a ball without causing pain in your back.

You can use a golf club, wedge the ball between objects, or use a golf glove. Also, try to avoid back pain by warming up before playing, using the proper equipment, and maintaining good posture.

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