As a chiropractor, I really understand how much my patients love skiing. It’s an exhilarating sport that combines adrenaline with breathtaking views. However, skiing can also be hard on your body—especially your back. Many skiers struggle with back pain, stiffness, and limited mobility after hitting the slopes.
Skiing requires strength, flexibility, and balance, particularly in your back and core muscles. These areas not only stabilize your spine but also help you maintain control and prevent injuries. To enjoy a pain-free ski season and improve your performance, it’s essential to prepare with targeted back exercises. These "chiropractor-approved" exercises will strengthen your muscles, enhance stability, and keep you carving through powder with confidence.
Whether you’re a seasoned skier or hitting the slopes for the first time, this guide introduces you to my top five back exercises for skiers, along with stretches to prevent pain and improve flexibility.
The Connection Between Skiing and Back Pain
Skiing is a full-body workout, but it’s particularly demanding on your back.
Why? Skiing involves:
Repetitive flexion and extension of the spine as you navigate turns.
Constant twisting movements required for control and agility.
A semi-crouched posture that puts stress on your lower back muscles.
In fact, a 2017 study in the Journal of Sports Medicine found that up to 35% of recreational skiers report experiencing back pain during or after skiing.
Here are some common reasons why back pain occurs while skiing:
Weak Core Muscles: Your core stabilizes your spine during skiing. If it’s weak, your lower back muscles may overcompensate, leading to strain or injury.
Poor Posture: Skiers often maintain a forward-leaning position, which can overstress the lumbar spine.
Skipping Warm-Ups: Skiing with cold, stiff muscles increases the risk of strain.
Limited Flexibility: Tight hips, hamstrings, and lower back muscles can restrict your range of motion, making movements less fluid and more painful.
The good news? A proactive routine of strength and flexibility exercises can reduce your risk of back pain and improve your overall skiing performance.
Dr. Hagman's Top 5 Back Exercises for Skiers
These five exercises are designed to strengthen your core and back muscles, improve flexibility, and enhance spinal stability—all while mimicking the movements skiing requires. Ideally, perform them 3-4 times per week for at least 6-8 weeks before ski season and then continue at 3 times per week throughout the season.
1. Dead Bug Exercise
The Dead Bug is a chiropractor-approved exercise that improves core stability and spinal alignment. It strengthens the transverse abdominis, a deep core muscle that plays a key role in protecting your lower back.
How to Perform:
Lie on your back with your arms extended toward the ceiling and your knees bent at a 90-degree angle.
Slowly lower your right arm and left leg toward the floor while keeping your lower back pressed into the mat.
Return to the starting position and repeat with the opposite arm and leg.
Repetitions: Perform 10-12 reps per side.
Why Skiers Love It: This exercise trains your core to stabilize your spine during dynamic movements—just like when you’re skiing.
2. Bird Dog Exercise
The Bird Dog is perfect for improving balance, coordination, and spinal stability. It works your back, core, and glutes simultaneously.
How to Perform:
Start in a tabletop position on your hands and knees.
Extend your right arm and left leg until they’re parallel to the floor.
Hold for 2-3 seconds, then return to the starting position.
Repeat with the opposite arm and leg.
Repetitions: Perform 10-12 reps per side.
Why Skiers Love It: This exercise helps with balance and control, both of which are crucial when navigating uneven terrain or sharp turns.
3. Superman Exercise
The Superman targets the lower back muscles that are often overworked during skiing.
How to Perform:
Lie face down on the floor with your arms extended in front of you.
Simultaneously lift your arms, chest, and legs off the ground.
Hold the position for 2-3 seconds, then lower back down.
Repetitions: Perform 10-15 reps.
Why Skiers Love It: The Superman strengthens the erector spinae muscles, which support your spine and help maintain proper posture.
For more recommendations and techniques on improving your posture, Click Here
4. Russian Twists
Russian Twists are essential for building rotational strength and flexibility, key for making smooth turns on the slopes.
How to Perform:
Sit on the floor with your knees bent and feet flat.
Lean back slightly while keeping your spine straight.
Hold a weight or medicine ball with both hands and rotate your torso to the right, then to the left.
Repetitions: Perform 20 reps (10 per side).
Why Skiers Love It: Rotational strength enhances your ability to twist and control your movements while skiing.
5. Plank with Shoulder Taps
This variation of the classic plank improves core stability, balance, and coordination.
How to Perform:
Start in a high plank position with your hands directly under your shoulders.
Tap your right hand to your left shoulder, then return it to the floor.
Repeat with your left hand tapping your right shoulder.
Keep your hips as stable as possible throughout.
Repetitions: Perform 20 reps (10 per side).
Why Skiers Love It: This exercise mimics the dynamic stabilization required to maintain proper form and balance on the slopes.
To see these exercises (as well as many others to support your spine and overall health) visit the exercise page on our website: Click Here
Stretching: The Unsung Hero of Back Pain Prevention
Strengthening your muscles is important, but don’t overlook the role of stretching in preventing back pain and improving flexibility. Here are two simple stretches to add to your routine:
Cat-Cow Stretch
This yoga-inspired stretch improves spinal mobility and relieves tension in your lower back.
Start on your hands and knees.
Inhale as you arch your back (cow pose), then exhale as you round your spine (cat pose).
Repeat for 8-10 cycles.
To check out a video on how to perform the Cat-Cow, Click Here
Hip Flexor Stretch
Tight hip flexors can contribute to lower back pain.
Kneel on your right knee with your left foot forward.
Shift your weight forward until you feel a stretch in the front of your right hip.
Hold for 20-30 seconds, then switch sides.
The Chiropractor’s Role in Skiing Performance
At the Springfield Chiropractic Center, we’re here to help you achieve your best ski season yet. Chiropractic care is about more than treating pain—it’s about optimizing your body for peak performance. Here’s how we can help:
Improve Spinal Alignment: Proper alignment reduces back stress and improves mobility.
Improve Strength: Strengthen your core and back muscles, improve flexibility, and enhance spinal stability
Enhance Recovery: Chiropractic adjustments promote faster recovery by improving circulation and reducing inflammation.
Prevent Injuries: Addressing muscle imbalances and joint restrictions can keep you injury-free.
If you’re experiencing back pain or want to boost your skiing performance, schedule a consultation with us. Our team will create a personalized plan tailored to your needs.
Conclusion
Skiing is a demanding sport, but with the right preparation, you can keep your back strong, stable, and pain-free. Incorporate these five exercises and stretches into your routine to build strength, improve flexibility, and maximize your enjoyment on the slopes. Remember, consistency is key—start training now to make the most of this ski season!
At the Springfield Chiropractic Center, we’re passionate about keeping our patients active and healthy. Call us today to schedule a consultation and learn how chiropractic care can support your skiing goals. Let’s make this your best ski season yet!
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Office location:
Springfield Chiropractic Center
454 Morris Ave.
Springfield, NJ 07081
(973) 564-7676
To schedule a chiropractic appointment or learn more about my practice, please visit www.Springfield-Chiropractic.com
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Wishing you good health.
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