
Is Carrying a Golf Bag Bad For Your Back?
If you've ever wondered, "Is carrying a golf bag bad for your back?" you're definitely not alone in asking this question. It's something that crosses every golfer's mind, especially after a long round when your shoulders are screaming for mercy.
The honest answer? It really depends on how you approach it and what choices you make along the way.
Golf should be enjoyable, not something that leaves you hobbling to your car afterward. The good news is that with the right approach, carrying your bag doesn't have to be a recipe for back pain.
The Mechanics of Carrying a Golf Bag
Let's start with the basics. Your typical golf bag weighs 25-35 pounds when loaded with 14 clubs, golf balls, tees, and all those extras you probably don't need but bring anyway. During an 18-hole round, you'll walk about 4-5 miles over 4-5 hours, that's quite a workout when you think about it.
The type of bag you choose makes a real difference. Stand bags are built for walking, with lightweight materials and comfortable strap systems. Cart bags offer more storage but aren't really designed for extended carrying. Sunday Golf offers a wide range of lightweight golf bags to choose from, whether you're looking for a full-sized stand bag or a cart bag that won't weigh you down.
How you carry your bag matters too. Single-strap carrying might seem easier, but it forces your body to compensate by leaning to one side. Dual-strap systems distribute the weight more evenly across both shoulders, which is much easier on your back in the long run.
Negative Impacts on Back Health

1. Weight-Related Stress
Carrying a heavy golf bag for hours can wreak havoc on your spine. When you lug weight on just one shoulder, your body naturally compensates by leaning to one side—putting uneven stress on your back. This imbalance not only leads to muscle strain during your round but can also cause long-term tension and discomfort well beyond the course.
That’s why opting for a lightweight bag like The Loma by Sunday Golf makes all the difference. Designed to be ultra-light and easy to carry, The Loma reduces the strain on your body so you can focus on your game, not your back pain. Say goodbye to heavy loads and hello to a more comfortable round.
2. Poor Carrying Technique
Many golfers don't realize they're setting themselves up for problems with poor carrying technique. Without engaging your core muscles, your lower back ends up doing most of the work. Add in improperly adjusted straps or an overpacked bag, and you're asking for trouble. Even how you pick up and set down your bag throughout the round can add unnecessary stress to your back.
3. Repetitive Strain Injuries
Golf bags can be sneaky when it comes to causing problems. The issues don't usually show up after one round, they build up over time. Each round adds a little stress, and eventually, you might find yourself dealing with chronic lower back pain. This is especially concerning for younger golfers whose bodies are still developing and older players who may already have some back issues.
Potential Positive Effects

1. Strength and Endurance Training
Carrying a golf bag can actually be good for you when done correctly. A lightweight bag with proper technique can help strengthen your core and back muscles while providing a solid cardiovascular workout. The key is maintaining good posture and engaging your abdominal muscles throughout the round. Plus, walking 18 holes is great exercise that can improve your overall fitness and help you sleep better after your round.
2. Mind-Body Engagement
There’s something timeless about walking the course with your own clubs. It helps create a natural rhythm to your round, giving you space to think between shots and stay mentally engaged. Many golfers also find that walking brings added benefits like stress relief, improved focus, and a deeper connection to the game.
If you want to experience these perks without sacrificing convenience, consider bringing a walking golf bag. The El Camino by Sunday Golf is the perfect hybrid option—it’s light enough to carry comfortably, yet designed to fit easily on a cart when you need a break. It’s the best of both worlds for golfers who want the full experience without the full burden.
Is Carrying a Golf Bag Bad For Your Back FAQs
Why does my back hurt after carrying a golf bag?
Back pain after carrying a golf bag typically results from poor posture, uneven weight distribution, or carrying too much weight. Single-strap bags force your spine into unnatural positions, creating muscle imbalances and strain.
Is it better to carry a golf bag or push cart?
Push carts eliminate back strain entirely and are ideal for golfers with existing back issues. However, carrying a lightweight bag with proper technique can provide fitness benefits while maintaining the traditional golf experience.
Is golf good for your spine?
Golf's rotational movements can strengthen core muscles when performed correctly, but the repetitive swing motion can also stress the spine. Walking and carrying (when done properly) generally benefit spinal health through movement and strengthening.
How should golf bag fit on back?
A properly fitted golf bag should sit close to your back with straps adjusted so the bag doesn't sway. Dual straps should distribute weight evenly across both shoulders, and the bag should rest on your lower back, not pull you backward.
Is golf good exercise if you use a cart?
While using a cart reduces the walking and carrying benefits, golf still provides moderate exercise through swinging, walking short distances, and the mental engagement required for play. However, walking increases the fitness benefits significantly.
How many calories do you burn carrying a golf bag?
Carrying a golf bag during an 18-hole round burns approximately 1,200-1,500 calories, compared to 800-1,000 calories when using a cart. The exact number depends on your weight, walking pace, and course terrain.
Back in the Swing—Without the Pain
The bottom line is that carrying a golf bag doesn't have to hurt your back if you make smart choices. The key is selecting the right equipment, using proper technique, and listening to your body. A lightweight bag with a good dual-strap system, combined with proper posture and core engagement, can make all the difference.
Golf should add enjoyment to your life, not take it away. Whether you decide to carry your bag, use a push cart, or ride in a golf cart, the most important thing is that you can play comfortably for years to come. Your back will thank you for making thoughtful decisions about how you get your clubs around the course.