Hello everybody!

I just got back from a skiing weekend in Vermont with the extended family. Vermont is a wonderful place with some super friendly people.

I flew up there on a Cape Air Cessna 402. This was the smallest plain I have flown in ever. There were maybe 8 seats and when the wind blows, you feel it. So, as we flew over the New Hampshire border, oh man, I took more than a few deep breaths! Captain Billy got us there safe and sound and I am so in awe of the work that he and Cape Air do everyday.

So, getting to the meat of this post: I have had lumbar radicular pain off an on and my brother (and ski buddy, until he returned to the Black Diamond slopes) has it on a very regular basis. However, both of us are able to mitigate the impact it has on our life through preparation for events like this and understanding of our own limitations.

1. Prepare:
Skiing is a great workout that employs your lower body and core. If you do not have a strong and flexible spine and hips, it may be difficult to enjoy being out on the slopes as much.
BEFORE I get out on the slopes, I like to begin my day with a basic hamstring stretch i.e. trying to touch my toes and hold it, feeling a mild pull on the back of my thighs. I then move on to a quadriceps stretch. I bend my knee and grab my ankle behind my buttocks. I hold it there and move on to the other side. Then, I go to the stairs and place my toes on the vertical part of the step and lean into the step. This gives me a mild pull in the back of my calves.
HOWEVER, even before I do that, I her try to start my days with a workout in the gym. I perform goblet/kettlebell squats, because it still allows me to squat, while gently strengthening my lower back in addition to the backs of my legs. These are great, especially if you focus on counting slowly to 5 as you sink down.

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NEXT, I move on to the front of my legs with kettlebell lunges. More than any other exercise, these will help you extend your skiing days.

The kettlebell lunge is a great way to intensify the basic lunge. Kettlebell lunges are an easy workout that is sure to give you the workout you need. This short instructional video is to help you better understand the kettlebell lunge, the steps to doing it, and it gives you some of the most common mistakes done while trying to perform the kettlebell lunge.

Finally, I like focusing on the back with a Cybex or weighted rowing exercise. I like this exercise because, not only do I work out my triceps and rhomboids, I can tweak the exercise at the end with a little lean past neutral to give me a little lumbar range and extension strength.

MY HUGE HUGE HUGE CAVEAT: Work through the motion on any exercise with low or no weight. If you feel ANY strain on your back or exacerbation of usual symptoms, STOP! Your best best will be to work out with a personal trainer and/or a physical therapist to start.

3. Don't bite off more than you can chew. Skiing can be a rigorous sport. People break arms, legs, and can have all sorts of neck and back injuries. If you feel tired or you don't feel skilled enough to do something, take off the skis and ride or walk your bum to a nice safe place where someone can come and get you.

Stay safe, stretched and strong and you will have a great skiing season!