Addressing Lower Back Issues in a Seated Position

The QATSPY Sports Page 4 Golfers

Sports Psychology a Classic Golf Swing Tips for Self-Coaching App                                            

By: Charles W. Boatright




Reducing Lower Back Issues In Ordinary Activities



Most back injuries and pain are usually thought to be tied to bending and lifting heavy objects or torque placed on the back. While this can occur, most lower back issues are connected to ordinary activities that are not strenuous. Most lower back issues can be traced back to ordinary and routine activities that we perform each day, out of habit. Most lower back issues are due to an accumulative effect, like going out to pick up the newspaper without bending properly at the hips and knees.



The way to bend properly is to perform a One-Step-Forward Technique before bending at the hips and knee. By using the One-Step-Forward Technique, the person bends at the hips, instead of the waist. The other method is the golfer technique where the person extends one leg backwards, while retrieving an object. They are essentially pivoting at the hip. Both of these bending techniques are shown below:


These are two bending techniques that can be used to remove stress off the lower back. One step forward is generally used with lifting weight, while leg backward extension is used for picking up light objects.

These are two bending techniques that can be used to remove stress off the lower back. One step forward is generally used with lifting weight, while leg backward extension is used for picking up light objects.



Every golfer understand the benefits of a healthy back and maintaining disc health to reduce lower back issues. Bending at the waist causes pressure to build up in the disc that can cause the disc to bulge and/or herniate, as noted below. The disc is thinnest in the back than the front of the disc.


Disc and lower back issues that can cause pain and debilitating issues


Bending from a Seated Position to Reduce Lower Back Issues



Bending from a standing position is only one condition that can cause lower back issues. Another lower back issue where we are at a disadvantage is in the morning while getting ready for the day; the muscles are generally tight and stiff and this can cause additional pressure in the disc. Most of us don’t perform a yoga exercise before we get dressed for the day. Bending over in a seated position to put on socks and tie shoes is just as strenuous on the lower back as weight- lifting.


Source of image is Pixabay

Source of image is Pixabay


Chairs that are used just for putting on socks and tying shoes should be checked for the proper height. The proper height should be a height between 3 to 4 fingers width below the break line on the back of your knee, noted below. The chair should be adjusted to this height range. If it is a wooden chair, the legs could be cut off to the desired height. Usually this is between one-half inch to one-inch.



You will find that adjusting the chair seat’s height will reduce lower back issues, along with proper bending techniques, noted above. I adjusted the height of my seat and found a significant improvement in my back health. The last thing you want to experience, especially being a golfer, is lower back issues.


To improve your ergonomics, fitness, and golf swing mechanics, purchase your copy of The ESPY Golf Swing Coach from the links below, or visit your local bookstore:


The ESPY Golf Swing Coach, a Self-Coaching Technique and simple Sports Psychology enabling the golfer to take the baseball-style golf swing from the batter's box to the tee box


My book can also be purchased at Edwin Watts Golf Store in Jackson, Mississippi. Phone No. 601-956-8784

820 East County Line Road, Ridgeland, MS 39157

My book can also be purchased on-line at:

Barnes & Noble


Health and Fitness Program Golf Exercise for Power


This book is based on a self-coaching forum (ASPEN Pyramid). The ASPEN Self-Coaching Technique provides the beginner and advanced single-digit handicap golfer with a safe, ergonomic classic golf swing mechanics. The ASPEN forum for coaching golf provides basic skills for more power and control in the golf swing sequence without debilitating injuries that are common with some modern-day golf swings. As part of the ESPY Golf Swing Coach forum is a workout program designed especially for golfers with an effective SR925 Diet Program detailed below.


Please take advantage of my SR-925 Diet Program, where I lost 6 inches in my waist in 3- months (FREE of CHARGE) with the CASPER Workout Program, detailed in Section 20 of my book, great golf swing workout:

http://SR925 Diet Program lost 6 inches in 3 months, I went from a 37.5 to a 30.5 inch waistline within 9 months    CASPER Fitness Program consist of golf exercises with medicine ball to develop a great golf swing workout for DISTANCE and CONTROL


One component in my CASPER Workout Program that I follow is using a Medicine Ball to perform what I call Stocking the Shelves, illustrated below in the figure:

Golf exercise with a Medicine Ball Exercise for Golf- Stocking the Selves


Please include an exercise routine in your weekly schedule.




Additional Motivation to Develop a Fitness Program

If you need addition motivation, which the subconscious mind works from and consist of 90 percent of the golf swing, include a fitness and exercise program into your daily schedule. This type of exercise provides the critical overload underload training to improve the golfer’s power in your golf game, please look at another golf fitness enthusiast: The Fit Golfer Girl



ESPY Golf Swing Coach- Rhythm Without the Blues

ESPY Golf Swing Coach- ESPY App Developing the golfer's Rhythm w/o creating the golfer's Blues. The ESPY Golf Swing helps the golfer establish the correct wrist action in golf swing demonstrated by David Duval in an interview with Charlie Rymer on Golf Channel

Also, learning The ESPY Golf Swing Coach process is an excellent way to develop Rhythm without experiencing the Blues in your golf game for confidence; learn how to take your baseball-style swing from the batter’s box to the tee box.



THE LOCKER ROOM a source for golf tips

Golfer's Locker Room for learning and applying Simple Golf Swing Tips


Please visit “The Locker Room” for an Index of all my golf articles to improve your golf game and life. Discover how you can take your baseball swing from the batter’s box to the tee box.



Learn How to take your baseball-style golf swing from the batter’s box to the tee box.

Time-lapse photography that I reviewed during my Xerox Box Golf Research Project comparing the golf swing vs. the baseball swing and how similar the Sync/Preset Maneuver are in both swings.



For Comments or questions please contact me at 1-888-514-1228 Mon – Fri from 9 am to 4 pm CT Zone.



A Recommendation for your Golf Game:

I would like to recommend an interesting radio program that I regularly listen to from my home state Arkansas on my I-Heart Radio app on KARN 102.9 FM station, out of Little Rock, AR. They air a golf show called Arkansas Fairways and Greens, at 7:00 AM CT each Saturday morning, hosted by Bob Steel, and co-hosted by Jay Fox and Charles Crowson. Bob occasionally as has his guess Alex Myers with Golf Digest and Ron Sirak with Golf Channel. I was interviewed on his show about my book, The ESPY Golf Swing Coach. This show is worth tuning into for golf news and information.

Jay Fox is an Administrator with Arkansas State Golf Association that discuss amateur golf and rules of the game.

Check out my full library of BLOGS @ or purchase your copy of “The ESPY Golf Swing Coach” @

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Once you learn WHY, you don’t forget HOW!

YouTube Videos: (Cam & Cam-over elements) (Figuring your proper swing plane) (Developing muscle memory)

Two decisions that you can make for yourself and your kids are to get a copy of my book and place the book and a golf club into their hands. You will never look back, but only forward. You will not miss with this for yourself and/or your kids.


Until next time– Be Synched, Tee-to-Green, with The ESPY Golf Swing!