Skiing and back pain: how do you reconcile the two?  

Violent exertion, strong vibrations, falls... At first glance, winter sports seem to be a no-no for back pain. But what is the reality? Here's some advice on how to make the most of the mountains!

If you've got a bad back, it would seem completely inadvisable to take to the slopes. Skiing or snowboarding puts a lot of strain on the back muscles and causes the spine to vibrate a great deal, not to mention the potential for painful falls and even potential injury. However, by taking a few precautions, you can reduce the risks of winter sports.

Prevent back pain, identify problem situations when skiing

The risks of back pain on the ski slopes

The risk of lower back pain starts long before you hit the slopes: the car or train journey to the winter sports resort can be hard on your back muscles. The equipment can also be heavy to carry, the boots uncomfortable and the walking in the snow laborious, putting extra strain on the lumbar region.

The risk of back pain once your skis are on

Once you've got your boots on, there are other risks: skiing puts a lot of stress on the muscles of the lower back, abdominal muscles and spine. Maintaining a good position, keeping your balance and staying upright for long periods of time can be hard on the body. A wrong move, a loss of balance or a fall can easily result in back pain or even injury.

Finally, it's the very nature of the terrain that brings with it the risk of lower back pain: the speed, combined with the unevenness of the slope, causes the skier's body to vibrate strongly. Shocks that a back in ‘poor condition’ can take very badly.

How can you ski and protect your back?

Before booking your skiing holiday, make sure you are physically fit to ski. It is not advisable to go on holiday if you suffer from back pain.

Skiing with a bad back: the right reflexes

If you decide to go skiing despite a bad back, start a physical preparation programme before you leave or have a few physiotherapy sessions beforehand. You should also be aware that there are instructors who can give specially adapted lessons. Whether or not you suffer from a bad back, taking lessons can help you learn the right postures and techniques to minimise the risk of back injury.

Ski equipment and slopes: make the right choice to protect your back

Be progressive in your effort! Before you set off, remember to warm up properly and keep hydrated. Start by skiing down easy slopes before tackling red or black runs. Choose the lightest possible equipment to lighten the load on your body. Make sure you're well covered too!

Choose your accommodation carefully to relieve your back after exercise

One last bit of advice: if you have the opportunity, choose accommodation (hotel, residence, etc.) that offers a spa service (hammam, sauna, jacuzzi, swimming pool, etc.); if not, take hot showers. Heat and water are great muscle relaxants, and help you recover between two days of intense physical effort.

Cross-country skiing: an asset against back pain?

While skiing and snowboarding can be hard on the back, there are other winter sports that are beneficial for people with back pain, or for preventing back pain: cross-country skiing (with the right equipment) and hiking or snowshoeing. They allow you to engage in gentler physical activity and mobilise and strengthen the muscles in your back.

It's important to note that poor movement, too heavy a load or too intense an activity can cause or worsen back pain. To adopt the best possible practice and avoid any risks, don't hesitate to take lessons with qualified professional instructors. After talking to your health professional, of course!