If you’re an avid skier or snowboarder, you know firsthand how physically demanding these sports are. Most people will think to protect their head, joints, and face but neglect to consider their spine.
Skiing and snowboarding can put a lot of pressure on your lower back, leading to soreness or possible injury, like herniated discs, if you’re not adequately prepared. Skiing back injuries can be debilitating and lead to more complications down the line. That’s why it’s essential to consider the risks and take steps to prevent damage to your spine.
Understanding Lower Back Pain in Skiers and Snowboarders
High-impact sports, such as skiing and snowboarding, carry an inherent risk of joint injury. Aside from falls, poorly landed jumps while skiing or snowboarding are the leading cause of back injuries due to the rapid compression from the impact. However, rapid turns or twists can also cause these types of injuries.
Lower back pain is a broad term used to describe any number of injuries or strains which vary in severity. Your pain may be as minor as a nagging soreness or as severe as debilitating pain. If your lower back pain persists, it may be necessary to consult an orthopedic specialist as the issue may be more serious.
Herniated Discs from Skiing or Snowboarding
One common skiing and snowboarding injury is disc herniation or lumbar radiculopathy. Your spinal column is a series of bones separated by soft discs. These discs help cushion impacts and allow your torso to rotate. When these discs are damaged, they can cause severe pain and make moving almost impossible.
However, herniated discs can start as just a small tear in the disc’s membrane, allowing the jellylike inner layer to protrude and pressure surrounding nerves or the spinal cord. This small rupture can expand if left untreated, leading to shooting pains, weakness, and numbness.
The most common causes of herniated discs while skiing or snowboarding are quick and sudden twists, falls, or jumps. The added stress of these activities makes it more likely for aged or previously injured discs to become herniated.
If you have a herniated disc or lower back pain, you should avoid hitting the slopes until the pain subsides. After any spinal injury, consult a doctor before returning to strenuous activity like exercise.
Preventing Lower Back Pain and Herniated Discs
Although back injuries are rare, there are precautions you can take to prevent lower back pain and herniated discs while skiing or snowboarding.
Protective Equipment & Tips
Aside from helmets and joint padding, back-supporting equipment is another option for preventing injury. These vary from simple lumbar support belts to more advanced skiing braces. This equipment can take stress off your back while skiing and snowboarding, and some can even dampen or absorb the shock of a fall.
Proper Posture and Form
Maintaining good posture and proper form is vital for any sport, especially for winter sports like skiing and snowboarding. Practice your preferred sport safely, perfecting your form and technique and avoiding sudden turns at the pelvis before attempting more advanced slopes.
Warmup and Consistent Exercise
The role of physical fitness in preventing injury is paramount. Adopting the correct posture and developing solid core strength can make a massive difference in avoiding lower back pain while skiing or snowboarding. Start by warming up before any run and exercise, even when not practicing your sport, to ensure you’re ready for the next ski weekend.
Skiing or Snowboarding with a Herniated Disc
Generally, if you have a herniated disk, you should avoid high-impact exercise. While you may not feel pain, you could risk more damage or long-term effects if you continue skiing with a herniated disc.
Because spinal injuries are incredibly diverse, determining when you can return to skiing or snowboarding is not straightforward. On average, you might expect to return to the slopes in as little as two weeks, though it could take up to twelve weeks or longer if surgery is required. If you feel well enough to return to your sport after an injury, follow the precautions we’ve discussed to minimize the risk of further or additional injury.
Despite these estimates and recommendations, you should discuss your recovery plan with a qualified orthopedic specialist. They may prescribe helpful medications, recommend physical therapy, or even surgery. Spinal injuries can be serious and affect your daily life. Take the time to consider your injuries and discuss your options with your doctor.
If you’re looking for a specialist or have questions specific to herniated discs, you can schedule a consultation by visiting us online or giving us a call at (212-737-3301)!
The post What to Know about Lower Back Pain and Spine Health While Skiing and Snowboarding appeared first on NY Orthopedics.
