George Rappard, MD
Just because you have a bad back doesn’t mean you can’t
enjoy the slopes. Follow these tips to
get yourself ready and avoid a re-injury:
1.
Don’t forget to warm up before any
exercise. Warming up improves your
circulation and will help you get a good stretch.
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 is a great low impact
exercise that will also work your legs.
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, don’t ignore them. Consult with
your therapist or chiropractor for some core exercises that can help you but be
careful, overdoing it can hurt you.
Exercise should make you tired, and maybe a little sore, but it
shouldn’t hurt.
6.
Modern ski boots and parabolic skis make
maneuvering on the slopes easier. If
your equipment is outdated consider a demo.
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.
This maybe about back pain, but let’s not forget
one easy way to avoid a catastrophic injury:
Wear a helmet. Modern designs are
comfortable, ventilated and will protect you.
Helmets with ear buds for your music are a bad idea. You want to hear verbal warnings from other
riders and skiers.
George Rappard, MD is a neurointerventional surgeon specializing in endoscopic spine surgery and spinal pain management. Dr. Rappard is the director of the Los Angeles Minimally Invasive Spine Institute
