Skiing and Lower Back Comfort: Unlocking Your Body’s Strength

Lower back discomfort can sometimes arise for skiers, whether you’re just starting out or have been skiing for years. A 2021 study published in the Journal of Sports Medicine found that 25-40% of recreational skiers reported experiencing lower back pain during or after skiing.

Your lower back plays a key role while skiing, helping you to stay balanced and absorb forces as you move. But here’s the good news: your back is incredibly strong and adaptable, designed to support you through challenges – including the slopes.

As a Physiotherapist and Ski Instructor, I want to share tips on how to ski confidently and keep your back feeling great.

Let’s explore how to maximize your body’s resilience and avoid unnecessary strain and pain.

Why Your Lower Back Is Key in Skiing

Your lower back is part of your body’s powerhouse. It helps you stay stable and move smoothly while skiing. Your back muscles work to keep you in control at every turn, bump, and stop.

If your skiing technique isn’t efficient, your back may take on extra work. But with proper form and a focus on building strength, your back can handle these demands. Remember, discomfort doesn’t mean damage – it’s often a sign of muscles being challenged, which is part of growth.

Your Back Is Built to Thrive

Let’s bust a common myth: your back is not fragile. It’s one of the strongest, most resilient parts of your body, capable of adapting to a wide range of movements and loads. When you experience occasional back discomfort, it’s usually due to muscle fatigue or tension rather than serious damage.

The key is to build trust in your body’s natural strength. By focusing on movement, posture, and preparation, you can help your back thrive both on and off the slopes.

Common Skiing Habits That Challenge Your Back

1. Posture 

Skiers sometimes hunch over too much or arch their back excessively. Both of these positions can increase tension on your spine, but small adjustments in posture can make a big difference.

2. ⁠Leaning Back Known as “back seat skiing”

This habit shifts your weight behind your skis, forcing your lower back to work harder to keep you balanced. Instead, aim to stay centred.

3. Lack of Core Engagement 

Your core (the muscles in your abdomen, sides, and back) – supports your spine. Engaging your core while skiing helps distribute effort evenly, allowing your back to work in harmony with the rest of your body.

4. Overworking Without Rest 

Long hours on the slopes without breaks can lead to tired muscles. Regular breaks help you recharge and keep your body performing well.

Tips to Keep Your Back Comfortable and Strong

1. Build Strength in Your Legs and Trunk 

Strengthening the muscles in your legs and trunk is key to skiing comfortably. Exercises such as squats, lunges, planks, bridges and deadlifts can improve your overall stability and support for your back, ensuring the workload is shared efficiently across your body. A 2023 study in Journal of Orthopaedic & Sports Physical Therapy found that incorporating Pilates, yoga, and targeted spinal stabilization exercises can effectively reduce chronic LBP in skiers.

2. ⁠Focus on Technique

Good skiing technique can reduce unnecessary strain. Work with a ski instructor to fine-tune your posture and balance. Small tweaks can help you ski more efficiently.

3. Warm Up and Stretch 

Preparing your body before skiing is essential. A warm-up increases blood flow to your muscles, and stretching your back, hips, and legs can improve your mobility and comfort.

4. Choose the Right Gear 

Ill-fitting boots or inappropriate skis can throw off your balance, making skiing harder on your body. Properly adjusted gear can enhance your performance and comfort.

5. ⁠Take Breaks 

Skiing is demanding. Pausing throughout the day to rest and hydrate helps prevent fatigue and keeps your back feeling strong.

When to Seek Advice

If your back discomfort persists or feels unusual, consult a physiotherapist. They can assess your movement patterns, provide personalised exercises, and guide you back to comfort and confidence on the slopes.

Wrap up

Skiing is a beautiful sport that combines movement and adventure. By trusting in your body’s strength, practising good technique, and taking care of yourself, you can ski comfortably and confidently. Your back is not a weak point—it’s a robust, capable part of your body ready to support you. With the right preparation, you can fully enjoy the slopes and all the joy they bring.

Roam Free, Live Strong

Maurice Conitsiotis

Physiotherapist and Skiier