Best tips for not re-injuring back

[sunvalleylaw]

As some of you may recall, I blew my L4/l5 disc out year before last, then had another injury last year to my eye, that mostly kept me off my ski for those two summers, other than a pull or two near the end of each summer. Now I am getting back on it a little and actually feeling pretty strong so want to start moving forward in technique again.

 

With that said, do any of you have anything specific, other than keep working on good form which to me starts with @Than_Bogan 's article and related threads, to suggest with regard to form and getting back into it, to help protect a compromised lower back? Thanks!

[rawly]

Stretch,stretch,stretch ! A tight psoas muscle will compress your spine. Research stretching the psoas. Learned this from @Roger. Stretching also helps to prevent injury,especially as we get older. And get rid of the handle rather than taking a big hit from the boat. This can be a tough one,but your back will thank you. Welcome BACK

[DaveD]

Don't back off your core strengthening. I've struggled with a degenerative disc in my lower back. Skiing properly has enhanced my core strength but I haven't stopped doing the exercises that I was doing before I started skiing again.

[pgmoore]

I herniated a disc in my lower back at the very beginning of the season. For me, there were three things that made a big difference:

 

1) Find some boardshorts that are low drag for pulling out of the water. I realize this sounds ridiculous, but some shorts feel like absolute parachutes compared to others. It seems to have more to do with the type of material than the volume of material. I really like these Oakley Blade shorts for that reason.

 

2) Pull out with both palms facing down on the handle. Switch to baseball grip after that.

 

3) When pulling out, stay in the tightest crouched ball you can for as long as you can. Stay in that ball for longer than you think you should. Resist the urge to stand up. Practically eliminates the strain on your low back.

 

4) Insert obligatory "tons of core work and stretching" comment here. That stuff is all valid too :)

[sunvalleylaw]

Thanks I will look into psoas stretches and keep up the core work. I have long felt tight IT bands particularly on the right side, and use a roller and some stretches there. But will look at some more focused on my psoas. I also have been staying in a ball when getting pulled up extra long. Skiing at altitude in Redfish lake, I have had a wetsuit on. But I get the comment about board shorts. I have felt that myself.

[eleeski]

Goode Powervest. Get the core strength, stretch, yoga and ski smart. Every little piece matters. Good luck.

Eric

[FLeboeuf]

All of that above but add stretching and releasing, before a set, with deep massages or what some specialists call "myofascial release" of these three hip flexor muscles: tensor fascia latae, illiacus and rectus femori. Look them up on google. It works extremely well for me though I have never blown any discs but have experienced low back pain to the point where I could not ski my easier passes and even skip days where the lake was glass.. I use a lacrosse ball and a foam roller to hit those muscles. Hip flexors are very important to loosen up especially if , like me, your jobs consists of sitting all day.

The IT band is connected to the tensor fascia latae and good to release also. A tight IT band can make low back pain worse.

[Nautibynature]

I started skiing with one of these and stretching before and after skiing. So far I haven't had any more low back pain. The belt is very comfortable, unlike some I've worn in the past for work.

http://www.sportbelt.com/

[BRY]

Stretching is good but a warm up routine even better. Some light push ups, sit ups, jumping jacks, lunges, short jog, short swim. Don't hit it cold.

Keep it warm. Wet suit, dry suit, heater top, wear whatever keeps it warm even if water is warm. 85 degree water is still cool to your back. Keep it warm even if people give you crap about wearing something.

Anytime you lose connection to the boat, let go. Doesn't have to be slack, any bang is bad, just let go.

Get a real, trained trainer who understands skiing (like Jenny LaBaw) to set up a training regimen and warm up routine for you. Follow it.

Smile as you go through the gates!

[OldboyII]

@BRY correct.

Warming up with limited range of motion before stretching is vitally important.

Stretching without warming up cause lot of injuries itself and often is a reason for trauma during training.

Decent percentage of torn hamstrings happens before training.

Before any stretching we must increase heartbeats to push blood to every corner of our body so muscules get a signal about coming work.

[UWSkier]

For me, low back pain starts with hip tension. I can feel it simply walking around the house. Make sure you're stretching your piriformis muscles daily, especially if you have any hint of sciatic pain or inflammation accompanying your disk issue.

 

There are several good hip stretches targeting this muscle, and you can roll it out pretty easily (it's intense), but there's a good one you can do in your desk chair. Cross your right leg over your left with your right ankle as far back as is comfortable, then try to hug your right knee up to your left shoulder.

 

Loose hips and strong core will go a long way towards preventing 90% of back issues.

[MrJones]

Good core strength.

Stretch your hips. (Hams, piriformis, psoas, quads)

Warm up dynamically before you ski. (Break a sweat)

Look at video of yourself and be honest. If you are taking load in a bent/twisted position all the exercise in the world won't help. You may have to really break some habits which is hard.

Try different skis. Certain skis will load up you back harder than others.

It's an ongoing dance.... Good luck.

[ricar116]

What @MrJones said "If you are taking load in a bent/twisted position all the exercise in the world won't help. You may have to really break some habits which is hard" I know because I fight this every tme I go out! Good luck! I may even tape it to my ski.

[sunvalleylaw]

I need a new vest anyway so will look into a Goode Powervest. I currently use a wetsuit so will stick with that. And will have to continue my current stretches and core more diligently, and look to add more for hips, psoas, piriformis, etc. I definitely feel that my lower back issues are caused primarily from tightness in my quads, hips, etc. And getting going with a good myofascial release massage is a good idea too. Worked for me long ago when I first had some sciatica after some sprinting workouts on a track, and I am sure would help again. Thanks all for all the good tips.

[sunvalleylaw]

Oh, and I will not neglect form. For myself, bending at the waste occurs when I am overstiff in the knees and legs, and/or try to push the ski around to get to the handle rather than be patient and set up better angle with better position. and I need more CR. All basic stuff, but good things to remember, along with if I have lost contact with the boat, let it go that pass and try again.

 

That is one reason after injury that I will take my sweet time getting back into the course. I seem to remember my form much better if I am not focused on making that next ball. Course performance can come with better form and execution, when I have time to get there. In the meantime, re-developing that good form and patience free skiing, and leaving it for the next pass if I screw up, sounds like the better approach.

[elr]

I had micro-discectomies at three lumber levels a few years back. In addition to core, stretching, warm-up, and proper skiing form I've found the following to be helpful:

 

- Move wallet from back pocket to front;

- Following the PT's gait training advice [i ended up actively pushing my hips forward as I walked];

- Get to a "good" weight and lose ten more pounds, and;

- Powervest

[skialex]

Ski smart, focus on your stack and use a ski that creates cross course speed with less effort. Some skis put to much stress on your back and need more core strength to compensate for that. I know I ride one but it turns great!

God luck,

Alex

[The_MS]

I have hurt my back bending over to get in my boots.

[Chef23]

Make sure you aren't carrying extra weight around your middle. That is one of my bigger challenges.