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Lower back pain

post #1 of 13
Thread Starter 
Do any of you have this problem at all, particularly those of you who are recreational racers? I'm trying to identify and confirm contributing factors so that I can be more conscious and manage or correct them better. Your experienced and constructive thoughts would be appreciated. Thank you.

1. Pressure from suboptimal (lower back) posture where the back is slouched too much - I don't think I have this problem but it's possible I do this unconsciously when my legs get tired at the end of a hard run, etc.
2. Shocks from unexpected bumps - when I hit an unexpected bump or incline, it goes right to my lower back. **Choice of runs - obviously I start my day early on smooth groomer runs, but there were a few busy days during past two weeks when the runs got choppy really fast.
3. Wear and tear from excessive skiing - I don't think 4 hrs every other day for two weeks is anywhere close to being excessive, but coming from no workout/exercise for many months, it could be, and I do push hard when I ski. Past two weeks, I have been working on getting my skis far out as I could on quick SL turns.
post #2 of 13

Without specific info/history on your particular back issue(s) it's hard to do more than generalize, so I'll just say your concern with exhaustion and conditioning have merit, especially with regards to bad posture. I have degenerating vertebral discs in multiple locations, and definitely have to watch my posture and pace myself, as well as be resigned to limited hours on skis. 

post #3 of 13
Thread Starter 
I have no prior history of lower back problems. I took two days off from skiing. It's slowly going away.

I've thought about it some more, and I think the answer is all over above. I need more muscle conditioning and strength training to be able to sustain the ideal posture longer. I need to take it easy and avoid practicing hard SL/GS turns when snow gets choppy. I shall remember to bring my GT skis and switch over after 2-3 hrs of hard skiing workout or when I get tired.
post #4 of 13
I've been affected by number 2. The things I notice that helps is making sure my pelvis is rolled forward. This helps with a absorption. Every morning I stretch my back too.

I also try to refrain from hockey stops on hard ice surfaces.
post #5 of 13
Quote:
Originally Posted by nochaser View Post

I have no prior history of lower back problems. I took two days off from skiing. It's slowly going away.

 

 I skied friday and sat and oh my the lower back was sketchy, but everything else was great because of the training. I did the reverse sit ups  or whatever they are called but i guess that's not enough to get ready for the impacts. So i am on the 2 day on 1 day off schedule so it doesn't get out of control. It felt fine when making a conscious effort to be  ridiculously smooth but that takes a bunch of effort so after 10 turns fatigue set in early. I might have to adapt to this new style

post #6 of 13

When I got back into skiing regularly I had lots of lower back issues.  Building core strength up and proper technique are the keys. 

post #7 of 13
Quote:
Originally Posted by nochaser View Post

I have no prior history of lower back problems. I took two days off from skiing. It's slowly going away.

I've thought about it some more, and I think the answer is all over above. I need more muscle conditioning and strength training to be able to sustain the ideal posture longer. I need to take it easy and avoid practicing hard SL/GS turns when snow gets choppy. I shall remember to bring my GT skis and switch over after 2-3 hrs of hard skiing workout or when I get tired.

 

 

No history is good - definitely back off a bit, get in regular back-specific stretching and strengthening program, and know your limits.  I gonna guess you're in that transition stage of  life - anywhere from late 20s to early 40s, depending on genetics and physical history, where the concept of youthful invulnerability runs smack into reality ....?

post #8 of 13

Get the book "Healing Back Pain", by John E. Sarno, MD.  It helped me; it might help you.   Amazon has it if you can't find it locally. 

post #9 of 13

The amount of physical issues that can be solved by developing core strength is very large.

post #10 of 13

Yah based on my experience core strength is the key to helping your back and also your skiing. If you were not in ski season I would say just do planks everyday. 3x1min normal plank, and 2x45sec side planks, everyday would surely fix the problem.

 

I used get pain like you describe in the beginning of the season, and still do if I ski bumps all day long. I think it happens when you abs can absorb the shocks your body is taking and you back muscles have to bail them out, e.g., collapsing at the waist in an oddly shaped icy slalam rut. 

post #11 of 13
Thread Starter 
Quote:
Originally Posted by Paul Lutes View Post


No history is good - definitely back off a bit, get in regular back-specific stretching and strengthening program, and know your limits.  I gonna guess you're in that transition stage of  life - anywhere from late 20s to early 40s, depending on genetics and physical history, where the concept of youthful invulnerability runs smack into reality ....?
Spot on! Turning 42 next year...

Next month I meant
post #12 of 13
Thread Starter 
Quote:
Originally Posted by crudmeister View Post

Get the book "Healing Back Pain", by John E. Sarno, MD.  It helped me; it might help you.   Amazon has it if you can't find it locally. 
Could you kindly provide a paragraph summary of the book?
post #13 of 13
Thread Starter 
Quote:
Originally Posted by The Penguin View Post

I think it happens when you abs can absorb the shocks your body is taking and you back muscles have to bail them out, e.g., collapsing at the waist in an oddly shaped icy slalam rut. 
Yeah, that's similar to what happened to me. It was just about wrapping up my 4 hr daily routine and then on one of my last runs, my upper body just collapsed at the wasted level when I hit a bump hiding in the shadow.
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