Just because you have a bad back doesn’t mean you can’t enjoy the slopes.  If it’s winter you’ll want to heed these tips before heading out.  In the off season, read below to get yourself as ready as you can to enjoy the snow.  Follow these tips to have fun and avoid a re-injury:

  1. Always warm up. Warming up improves your circulation and will help you get a good stretch.  Jumping jacks and running in pace are good ways to warm up.
  2. Having tight muscles and ligaments before any exercise can cause a back injury. After a warm up, make sure to stretch your ski muscles: Quads, hamstrings, calves, low back and shoulders.  Add neck stretches to improve mobility while looking around you.
  3. Get yourself conditioned. Start with brisk walks.  The stair master, recumbent bike or elliptical is a great low impact exercise that will also work your legs, while protecting your back.  Jumping rope is an oldie but a goodie, and you can do it anywhere.
  4. Get your Quads in shape with squats. No need to add weights.  Use repetition.  Try wall squats.  Lean back on the wall and squat down, hold, relax, repeat.
  5. Core muscles are essential for stabilizing your back, so don’t ignore them. Consult with your therapist or chiropractor for some core exercises that can help you.
  6. Modern ski boots and parabolic skis make maneuvering on the slopes easier. If your equipment is outdated consider a demo of more modern equipment.
  7. Snowboarders should exercise extra caution. Snowboarding requires a lot of twisting that can strain your back.  Make sure to stretch and exercise that core.
  8. If your back starts to hurt, or you experience sciatica, take it easy. You should even think about calling it a day.  It’s better to ski or snowboard a half day and come back the next day than to ruin a vacation over a back injury.
  9. Don’t exceed your capabilities. If you’re middle aged and have an injury don’t expect to ski the way you did when you were 20.  The fact that you’re still on the slopes is impressive enough.
  10. Let’s not forget one easy way to avoid a catastrophic injury: Wear a helmet.  Modern designs are comfortable, ventilated and will protect you.  Using a helmet with ear buds for your music is a bad idea.  You want to hear verbal warnings from other riders and skiers.