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Avoid Skier Lower Back Pain! Effective Stretches and Strengthening Hacks

Winter is a splendid time of the year to grab your skiing gears and hit the slopes. But, the skiing season also poses risks to your lower back when you’re not properly prepared for this sport.

Skiing has a reputation of being a risky among slope enthusiasts. Back-related problems are more common among skiers. Poor technique can lead to falling on the slope which may result to a skier lower back pain. The back could be twisted and jarred, stressing the spine. Muscles strains, particularly in the lower back area, is also a common problem among skiers who have not conditioned prior to skiing.

If you haven’t done skiing before, it is recommended to get a skiing lessons before you play the sports. Skiing lessons will not only teach you how to properly execute skiing techniques but also to prevent from risking yourself to common skiing injuries.

Preparation should start at least 6 weeks prior to playing on the slopes. If you have been sedentary, out of shape or have not practice for a while, experts suggest to have a preparation exercise and strengthening program several months before skiing.

Prior to activity, warm up by running up and down the easiest hill. Proper winter skiing clothing helps keep you warm allowing you to be more flexible. A 5-10 minute light exercise and stretching is essential. Observe trees, rocks fences and other hazards that must be avoided. Choose slopes wisely.

Here are ten skin conditioning exercises courtesy of It focuses on your core, strength and power for skiing.

Planking and “Supermans” are two of the basic must-have strengthening routines for skiers. Planking strengthen the core and its essential for every downhill sports. “Supermans” on the other hand, compensate for the sedentary days you had. It makes the back stronger and the likelihood to experience back pain is prevented. Here’s how you can do Planking and Superman at home by DailyBurn.


Balancing on your forearms in a push-up position, use the strength of your abdominals and glutes to keep your hips raised to shoulder height, taking extra care not to sag in the midsection. For the side plank, shift from a plank position onto one hand, with the other either extended into the air or on your hip and your feet stacked. Complete three sets (one regular plank and one on each side) of 30- to 60-second holds.


Start by lying on your stomach with your arms extended out in front of you. Slowly lift your arms and upper body, keeping your neck in a neutral position. At the same time, lift your legs off the ground, keeping your ankles as close together as you can. Hold for a few seconds before returning your arms and legs back to the floor. Complete three sets of 30 to 60 second holds.

Range in motion and good muscle strength are essential to building mobility and preventing skiing injury. A physiotherapist can help you prepare and provide guidance to safely increase mobility base on your specific goals. Contact us at MVMT Physio & Chiro for a no obligation appointment.


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