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Lower back pain after skiing

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Diento
Posts: 194 - Karma: 618
Dear NS,

Anybody have this issue of getting lower back pain after a good sesh of skiing?
Any tips/tricks to prevent this or to get back skiing asap.
(Its not that bad that i cant walk or ski but just this annoying pain)

Cheers! Diento
Sep 25 2019 2:58AM
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theabortionator
Posts: 51263 - Karma: 157,459
Stretch
Sep 25 2019 4:04AM
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Diento
Posts: 194 - Karma: 618
theabortionatorStretch

Im on it boss! been trying to do it regularly
Sep 25 2019 5:50AM
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CalumSKI
Posts: 4121 - Karma: 23,046
fix you posture
its super important man
Sep 25 2019 8:29AM
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johnblaze
Posts: 1432 - Karma: 2,442
your hip flexors are probably tight. foam roller is your friend. put that under your lower back / upper pelvis and just lay there until you feel them releasing. do this a lot.
Sep 25 2019 10:06AM
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HaydenB
Posts: 1072 - Karma: 8,133
johnblazeyour hip flexors are probably tight. foam roller is your friend. put that under your lower back / upper pelvis and just lay there until you feel them releasing. do this a lot.

I gotta do this, my flexors get strained to the point where I can’t lift my right leg
Sep 25 2019 10:37AM
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iced
Posts: 3070 - Karma: 17,940
DientoIm on it boss! been trying to do it regularly


Childs pose
Sep 25 2019 10:53AM
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Dlonetti
Posts: 1298 - Karma: 11,940
yoga has been a big help for my lower back pain. Just look up yoga for lower back on youtube theres plenty of good ones
Sep 25 2019 11:09AM
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FapMasterFLEX
Posts: 608 - Karma: 333
Go to a doctor, and then start PT. You can still ski, but you can make it worse just doing random stretches here and there. Generally speaking, the site of the pain isn’t the whole problem. Start with actively loosening your larger muscles. Hip Flexors/Glutes and IT Bands cause a LOT of low back issues. They will cause calf tightness as well. Foam Rolling + Stretching + Resistance band training. I might sound crazy but, I had a back injury last season. Pain free now after a cortisone shot and aggressively working to get in the best shape possible.
Sep 25 2019 11:43AM
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Diento
Posts: 194 - Karma: 618
FapMasterFLEXGo to a doctor, and then start PT. You can still ski, but you can make it worse just doing random stretches here and there. Generally speaking, the site of the pain isn’t the whole problem. Start with actively loosening your larger muscles. Hip Flexors/Glutes and IT Bands cause a LOT of low back issues. They will cause calf tightness as well. Foam Rolling + Stretching + Resistance band training. I might sound crazy but, I had a back injury last season. Pain free now after a cortisone shot and aggressively working to get in the best shape possible.

Thnx for the advise man! ill try get into it!
Sep 25 2019 12:42PM
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Diento
Posts: 194 - Karma: 618
CalumSKIfix you posture
its super important man


agreed and have been paying attention to it. one problem is im sitting down so much (for my job and in general) and feel like i can never really have a good position the whole time because i get so uncomfortable :/
Sep 25 2019 12:44PM
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Ajd2700
Posts: 97 - Karma: 507
How often do you ski? If you aren’t skiing a lot, maybe the muscles you tend to not use regularly become extra sore. It’s probably the hip flexors tho, they tie directly to your lower back and if they’re tight your lower back suffers. If you have the extra money I recommend getting a Theragun, it’s a life changer👍🏼
Sep 25 2019 1:38PM
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KilaTsunami
Posts: 2499 - Karma: 23,625
lol thats skiing bud... all i can say is

-Yoga
-Exercise in the Off Season/Pre Season
-Stretch before each shred
-Drink beers on lift
Sep 25 2019 4:01PM
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YeetCannon
Posts: 114 - Karma: 299
Stretch
Sep 25 2019 8:13PM
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Diento
Posts: 194 - Karma: 618
Ajd2700How often do you ski? If you aren’t skiing a lot, maybe the muscles you tend to not use regularly become extra sore. It’s probably the hip flexors tho, they tie directly to your lower back and if they’re tight your lower back suffers. If you have the extra money I recommend getting a Theragun, it’s a life changer👍🏼


I usually ski 1-2 a week as i live 5 min away from the indoor skidome :)
Sep 26 2019 2:17AM
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TRVP_ANGEL
Posts: 12420 - Karma: 114,474
yup i get it a lot. do childa pose to arching cat stretch, foam roll as well
Sep 26 2019 4:28AM
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SavageBiff
Posts: 3483 - Karma: 14,756
HadinoBI gotta do this, my flexors get strained to the point where I can’t lift my right leg


I am fighting a groin pull and hip flexor injury , can barely lift leg , can barely pivot on right leg , core strength and leg strength suffered tremendously, I’m at about week 14 🥶 barely improving but I should be ok for november
anyway , this happened bc I have an xtra vertebrae in lower left back that always gave me mild to pretty bad pain , I lifted something jerkingly ( about 400lbs) one day a day after Olympic lifts at gym so I was already compromised and tight , but never during or after skiing have I had pain however mopping , shoveling etc used to kill me , it just throws my whole body off slightly
lots of stretching didn’t help til I got the right stretches and eexercise which without , I’m prone to injury with moderate activity , I lost a lot of range of motion which I’ve gained back and surpassed , after all the work I’ve put in I’m back to the ability of my 17 year old self I’m 36 and at 26 had to leave construction for retail , I’ve been back in construction for 7 years pain free no meds no surgery

point being , see a doc so you know exactly what’s up and how to manage it so you can live your life, my wife used to have to tie my shoes in the am for work 😆

and take everyones advice on stretching , yoga and posture
Sep 26 2019 11:35AM
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Diento
Posts: 194 - Karma: 618
SavageBiffI am fighting a groin pull and hip flexor injury , can barely lift leg , can barely pivot on right leg , core strength and leg strength suffered tremendously, I’m at about week 14 🥶 barely improving but I should be ok for november
anyway , this happened bc I have an xtra vertebrae in lower left back that always gave me mild to pretty bad pain , I lifted something jerkingly ( about 400lbs) one day a day after Olympic lifts at gym so I was already compromised and tight , but never during or after skiing have I had pain however mopping , shoveling etc used to kill me , it just throws my whole body off slightly
lots of stretching didn’t help til I got the right stretches and eexercise which without , I’m prone to injury with moderate activity , I lost a lot of range of motion which I’ve gained back and surpassed , after all the work I’ve put in I’m back to the ability of my 17 year old self I’m 36 and at 26 had to leave construction for retail , I’ve been back in construction for 7 years pain free no meds no surgery

point being , see a doc so you know exactly what’s up and how to manage it so you can live your life, my wife used to have to tie my shoes in the am for work 😆

and take everyones advice on stretching , yoga and posture


Oh shit hope you're alright man! this story gives me more motivation to keep stretching etc though forsure
Sep 27 2019 2:15AM
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SavageBiff
Posts: 3483 - Karma: 14,756
Thank you
yes I think I am , just at 36 , and I work construction ( spent last four months light duty ) , groin/hip pull slow recovery
the back thing is ok as long as attention is paid , I slacked a little this year went a lil overboard after winter training my ski legs and other dumb shit
Sep 27 2019 10:16AM
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SuckleBrick
Posts: 452 - Karma: 1,097
you got to mess around with YoGa
Sep 27 2019 10:19AM
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SavageBiff
Posts: 3483 - Karma: 14,756
Never done any yoga , am very interested and do plan to add it to my routine ASAP probably gonna move away or severely limit Olympic lifts and free weights when I return to gym as well
Sep 27 2019 11:05AM
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KilaTsunami
Posts: 2499 - Karma: 23,625
SavageBiffNever done any yoga , am very interested and do plan to add it to my routine ASAP probably gonna move away or severely limit Olympic lifts and free weights when I return to gym as well


Being mad strong will definitely help you on the hill, but if you start doing yoga, then you can start talking yoga... which will get you laid waaaay faster than talking weight lifting.
Sep 27 2019 11:59AM
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SavageBiff
Posts: 3483 - Karma: 14,756
KilaTsunamiBeing mad strong will definitely help you on the hill, but if you start doing yoga, then you can start talking yoga... which will get you laid waaaay faster than talking weight lifting.


Won’t argue that but I’m married and don’t need any more attempts on my fidelity than already happening , now if it gets someone to shred with me we’re talking
been set on yoga since literally right before my injury , I need the flexibility improvement and resistance to pulls and tears I’m not ready to ski easy or remotely close I’m still trying to go bigger n bigger every day
Sep 27 2019 12:38PM
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hot.pocket
Posts: 4197 - Karma: 10,366
KilaTsunami-Drink beers on lift


The most important of stretches.
Sep 27 2019 1:07PM
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iced
Posts: 3070 - Karma: 17,940
this may be hard but doggy style has to stop
missionary is fine tho
Jun 15 2020 3:41PM
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little1337
Posts: 8159 - Karma: 45,773
@SkierPT
Jun 16 2020 7:08AM
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JAHBRADOR
Posts: 3002 - Karma: 16,941
Once you are flexible, you have to get your core and pelvic floor very strong. I would suggest going to a PT first and they will help you out start to finish.

I had had the same problem as you when I was 14, went to a PT and got on a solid program and within a few months I felt amazing. It exponentially improved my skiing. Made me more agile and able to fall without it hurting too much.
Jun 16 2020 7:20AM
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SkierPT
Posts: 2176 - Karma: 4,720
Back pain can be tricky. Mobility work with core strength/ stiffness, programmed well is a good place to start.
Jun 16 2020 11:22AM
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trueevan
Posts: 5 - Karma: 14
I have the same problem as you and I understand very well what pain you are going through. I can recommend kratom, it helped me a lot, only you have to take small doses because otherwise more problems can occur. Besides, it is important where you buy from, it must be of quality, otherwise, you will not feel the effect and you will still have pain. Personally, I got rid of the pain from the first consumption of kratom and I'm glad I tried.
If you don't know what this is or you want more information, I can leave here a site where everything is explained and which personally helped me a lot when I was searching the internet ceasar-boston.org

**This post was edited on Jun 21st 2020 at 5:34:00am
Jun 20 2020 10:34AM
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