S-Posture: What It Is, Why It Matters, and How to Fix It
S-Posture—it’s a term that might not roll off the tongue easily, but for golfers (and anyone who values a healthy spine), it’s something you should take seriously. This postural dysfunction isn’t just a golf swing killer—it’s a major disruptor to overall movement health. Let’s break down what S-Posture is, why you should care, and what you can do to fix it.
What Is S-Posture? And Why Don’t We Want It?
S-Posture occurs when there is an excessive arch in the lower back (also called lordosis) at the setup position in a golf swing. While a good golf swing requires some spinal curvature, too much of it causes all sorts of issues. Here’s why S-Posture is a problem:
It overstresses the spine. Too much arching puts abnormally high stress on the lower back, which can lead to pain, discomfort, and even long-term injury.
It shuts down your core. The excessive lordosis inhibits the abdominal muscles, essentially deactivating your core. When your core isn’t doing its job, other muscles—like your lower back—take on more load than they should.
It disrupts swing mechanics. This posture often causes loss of posture or reverse spine angle during the backswing. This makes it harder to generate power and accuracy in your swing.
It throws off the kinetic chain. Your lower body ends up out of position on the downswing, which impacts the sequence of motion throughout your swing. Translation? A less consistent, less powerful shot.
It’s an injury waiting to happen. From herniated discs to pulled muscles, S-Posture significantly increases the risk of injuries both on and off the course.
To sum it up: S-Posture not only wrecks your golf game, but it can also lead to chronic pain and movement issues over time.
What Causes S-Posture?
Now that we know why S-Posture is a problem, let’s talk about what causes it. Spoiler alert: it’s not just bad luck or genetics.
1. Postural Dysfunction
S-Posture is often linked to muscular imbalances, particularly a condition known as Anterior Pelvic Tilt or Lower Crossed Syndrome. This occurs when the muscles around your pelvis and lower back aren’t working in harmony. For example:
Tight hip flexors and lumbar extensors pull the pelvis into an anterior tilt.
Weak glutes and abdominal muscles fail to counteract this pull, allowing the excessive curvature to persist.
2. Poor Movement Mechanics
A lack of proprioception (awareness of body position) can make it difficult to hip hinge correctly. Without this fundamental movement skill, people often default to compensatory patterns that reinforce S-Posture.
3. Bad Setup Technique
Sometimes, it’s just a matter of improper instruction. If you’ve been taught to “stick your butt out” too much at address, you might be unintentionally arching your back into the S-Posture danger zone. Combine this with a lack of corrective feedback, and you’re setting yourself up for failure.
Is There Hope for Me? A Personal Solution
Let’s get one thing straight: you’re not doomed. There are ways to fix S-Posture, but it starts with understanding your body. Here’s how you can get started:
Step 1: Identify the Root Cause
Before we dive into fixes, we’ve got to figure out what’s causing your S-Posture in the first place. This means conducting a thorough assessment. Are your hip flexors tighter than a steel cable? Are your glutes and abs asleep at the wheel? Do you know how to hip hinge properly? Getting these answers is key.
Step 2: Release the Overactive Muscles
If your lumbar extensors and hip flexors are overactive, you’ll need to focus on releasing these muscles. Techniques like foam rolling, stretching, and manual therapy can help loosen them up. Here are a couple of exercises to try:
Foam Roll the Hip Flexors: Lie face-down on a foam roller positioned under your hip flexors. Slowly roll back and forth for 30-60 seconds on each side.
Child’s Pose with a Side Stretch: From a kneeling position, sit back onto your heels and stretch your arms forward, gently shifting your torso side-to-side to lengthen your lower back and sides.
Step 3: Activate and Strengthen the Weak Muscles
Once the overactive muscles are under control, it’s time to wake up the lazy ones. Specifically, focus on your glutes and abs. Try these:
Glute Bridges: Lie on your back with your knees bent and feet flat on the floor. Squeeze your glutes and lift your hips off the ground, then lower slowly. Repeat for 2-3 sets of 12-15 reps.
Dead Bugs: Lie on your back with your arms extended toward the ceiling and your knees bent at 90 degrees. Slowly lower one arm and the opposite leg toward the floor while keeping your core engaged. Alternate sides for 2-3 sets of 10-12 reps.
Step 4: Build Consistency Through Habit Change
The key to fixing S-Posture isn’t a one-time effort; it’s about creating lasting change. Daily habits are your best friend here. For example:
Practice proper posture during daily activities like sitting and standing.
Incorporate 5-10 minutes of mobility work into your warm-up routine.
Be mindful of your golf setup and check your posture in a mirror or with a coach.
To put it blatantly start standing the F*** up more instead of sitting on your ass so much.
Step 5: Train Smart and Often
Consistency is non-negotiable. Whether you’re a casual golfer or someone who just wants to move better, dedicating time to regular strength training and mobility work will pay dividends. Remember: the stronger and more functional your body is, the easier it will be to maintain proper posture—on and off the course.
Why This Matters Beyond Golf
Even if you’re not a golfer, S-Posture can have a significant impact on your quality of life. Chronic lower back pain, poor movement patterns, and a decreased ability to perform daily tasks can all stem from this dysfunction. By addressing S-Posture, you’re investing in a healthier, more capable body.
Final Thoughts
Fixing S-Posture isn’t about perfection—it’s about progress. By understanding the root causes, committing to consistent corrective work, and building better habits, you can say goodbye to the pain, inefficiency, and frustration that S-Posture brings. Whether your goal is to improve your golf game or simply feel better in your own skin, tackling this postural issue is well worth the effort.
Now, go take control of your posture—your spine (and your swing) will thank you!
Coach Dustin
