skiing safely

Skiing safely

Skiing is a popular pastime for many people, the excitement of jetting off to a snow laden country and rushing down the slopes of a breath-taking mountain can make your spirits soar!

However, skiing is not without risks,  and it can really take it’s toll on the back!

Back pain is common in skiers of all levels, whether you are an expert or a beginner, so how do you minimise the risk of  being laid up in your hotel room  for the duration of your skiing holiday?

Remember prevention is better than cure!

Before you go

If you start to feel that your back is getting a bit bothersome and starting to niggle, or if you have or had episodes of back pain, taking action early is always a good plan!

See your Chiropractor a few weeks before your holiday to help prevent a flare-up, rather than having to treat back pain once you are away.

Routine chiropractic treatment may be useful even if you are not experiencing severe back pain at present. The Chiropractors here at Heale’s Clinics can help prevent back pain through various different methods, these include:

  • Spinal adjustments
  • Soft tissue therapies
  • Strengthening exercises
  • Increasing mobility
  • Advice on posture

Begin exercising at least six weeks before attacking the ski slopes, if you are really out of shape, start several months before!

Three exercises to best prepare for your skiing holiday.


This exercise will really work the core muscles. A strong core will help with turning and navigating harder terrain.

  • Start on your hands and knees. Your hands should be shoulder-width apart and your knees should be hip-width apart
  • Lift your knees off the ground and step your feet back so that your legs are straight and fully extended
  • Keep your stomach muscles, glutes and thighs tight and avoid arching your back.
  • Keep your neck in a neutral position by gazing at the floor a few inches in front of your hands
  • Hold for 60 seconds and repeat 5 times.

Note: Do not let your hips dip, your body should form a relatively straight line in the air.


Wall squats are absolutely  brilliant for building strength and endurance in your thigh muscles.  The thighs (quads) are probably the hardest working muscles when you are skiing.  Squats are one of the best and easiest ways of building strength in your legs.

  • Place your back against a flat wall and have your feet about 6-9 inches away from the wall
  • Slide down the wall into a squat position so your knees are at a 90 degree angle
  • Hold this position for as long as you can handle it
  • Move back up to the starting position and repeat 4 times with a short break in between repetitions.

Note:  Really push your back and glutes against the wall for best results.


Lunges are not only great for strength but will really help improve your balance.

  • Start in a standing position with your feet hip-width apart
  • Step one leg forward longer than a walking stride so one leg is ahead of your torso and the other leg is behind. Your foot should land flat and remain flat while it is on the ground.  Your rear heel will rise off the ground
  • Bend your knees so that the front leg forms a right angle as you lower yourself
  • Then forcefully push off from your front leg to return to the starting position
  • Repeat on the other side and try to do four sets of five repetitions.

Note: Keep your back and upper body straight, with the shoulders back and relaxed and chin up.  Keep your stomach muscles tight throughout the exercise.

As always when starting a new exercise routine, speak with your Chiropractor or healthcare professional for advice regarding safe exercising to prevent injury.

If you would like some further information or to speak to a member of our team please call us on: Hitchin 01462 420077 or Luton 01582 579687, alternatively e-mail us at: or