Lower Back Pain

[TSki]

I know this isn't a medical forum but I am wondering if anyone else here may have had common problems to what I'm experiencing. I've been skiing the course for 6-7 years now and only in the last 2 years or less I have started to experience some more noticeable lower back pain. It tends to flair up the day after I ski, whether it be slalom or trick, and is what I'd describe as a dull ache. I am fairly young (25 yrs old) so I am hoping to figure out a remedy for this in the hopes that I can have a long life of skiing.

 

I'm not sure if the issue is that I have a weak core (which I'm pretty certain I do) or if it is some other issue. When I do core workouts at home I actually am getting the same type of pain that I experience from skiing but to a lesser degree. That's the only thing that makes me wonder if it's something other than a weak core. I'm wondering if I should just charge ahead with trying to get my core in shape or if I should seek medical attention to make sure I'm not aggravating something when I am trying to get it stronger. Any advice is seriously appreciated. Thanks guys.

 

[Than_Bogan]

I'd start with a sports chiropractor. And definitely strengthen core with unstable positions like with a gym ball.

[eyepeeler]

Plus 1 on the sports chiropractor.

[Wish]

I would add.. If your skiing and hanging on to slack and taking hits, your asking for long term issues. Learn to toss the handle and live to ski another day. I know I wish I had learned that in my 20s. It's a painful lesson later on in life if you don't.

[A_B]

If you can find a Kinesiologist/Chiro, even better. Skiing involves so many muscles, and if they are not firing properly, it will knot you up.

We have 2 in Toledo area, and the KC set my back straight after everyone else failed.

[markchilcutt]

@TSki i went through bad lower back issues my first 4 years of course skiing and a little last year during my 5th season. The biggest benefit i have found is warming up before i ski and stretching after i ski. Anything you can do to get those muscles firing in your core and lower back. I do squats on the dock with no weight, forward lunges, jumping jacks, and high steps (running in place) . This gets the blood flowing to those muscles, warms me up and gets the hart rate up. I used to stretch before skiing but found out that needs to be done after. Like mentioned dont hold onto slack if you can help it. Also if things are bad now chiropractor, massage therapy, the right stretches, core strenghtening (if not painful to do) and yogo will help.

[MarcusBrown]

MobilityWOD.com

 

search "low back pain"

 

I repeat,...this will change your life, IF you are motivated enough to listen and DO what KStar says.

[markchilcutt]

BTW it wasnt until we had a ski/training clinic at our lake with @MarcusBrown and @JennyLaBaw that i figured out warming up before skiing and stretching after skiing was the key. Thanks MB and Jenny!!!

[jcamp]

@TSki I've had similar issues but have gotten much better by focusing on stretching the psoas muscle. See post No. 8 written by Boris Laval here: http://www.proskicoach.com/forum/viewtopic.php?id=1523. I worked on stretching the psoas and some other core workouts this past winter and so far haven't experience the severe pain I felt last summer. I've only had two sets this year but so far so good.

[TWB]

@TSki I'm having back issues this year too. The past couple of years, I've done lot's of core training and had zero back pain. This year I didn't to any training, and I have back pain. Even back pain that feels like more of a nerve issue than a muscle issue is resolved with core exercises. I'm convinced my back pain is from a weak core.

[Rich]

weak core = no good, even though my core was strong the weak link was a tight psoas., once I figured that out I was able to keep my low back in check

 

http://stronglifts.com/the-psoas-is-it-killing-your-back/

 

 

 

http://www.floota.com/PsoasStretch1.html

 

Good Luck!

[Than_Bogan]

Ahh, the cranky psoas. For those of us who work at a computer all day and chase buoys the rest of the time, the psoas is one of the toughest muscles to keep long enough and strong enough.

 

A good massage therapist is awesome for this (though expect a lot of pain to release it), and learning about how to stretch and strengthen it can make a world of difference, too.

[eyepeeler]

Every time I sit too long I get a so' A$$.

[markchilcutt]

@rich thanks for attaching those links! very helpful!! Guess i should stand up and go for a walk sitting all day is killing my lower back!!!!

[rayn]

if you can, make yourself a stand up desk. I have using 1 for the last year and a half and it really helps with back stiffness. It takes a little while to get used to and your legs will be tired when you first start, but well worth it.