It has been well documented that one of the top methods there is to reduce back pain and tightness is to engage in a regular stretching and exercise program. This aids in: 1) improving the strength of the muscles to keep better posture, 2) increasing flexibility of the spine and surrounding muscles, 3) decreasing general tightness and soreness of the back, 4) improving vascularity and the flow of nutrients to the muscles, ligaments and intervertebral discs. Taking the time to adequately stretch out before a day of skiing will only aid in increasing the enjoyment of the sport due to improved performance and decreased pain.

Stretches can be broken down into two different kinds: at home and pre-skiing stretches. At home stretches are designed to be performed lying on the floor, without ski boots on before leaving for the slopes. Having the ability to relax and focus on each exercise at this time is also important. The pre-skiing stretches should be conducted inside the lodge with boots and most ski clothing on.

See also: Back Basics: The Spine

AT HOME:

* Press-ups: Lying face down on the floor with hands in push-up position. Totally relax the entire lower body and slowly press upper body off the floor keeping hips down and legs relaxed. Press-up until a stretch is felt in the back, hold for 2-3 seconds, then lower back to the ground. 10-20 repetitions.

* Glute sets: Lying face down on the floor with forehead resting on a rolled up towel. Tighten gluteal/buttock muscles and hold for 5 seconds, then relax for 10-20 repetitions.

* Alternating arm & leg lifts: Lying face down on the floor with forehead resting on a towel. Tighten stomach muscles to stabilize pelvis and lift your left arm and right leg at the same time while maintaining "quiet hips" (i.e. imagine there is a glass of water on your low back and you do not want to spill it). 20 repetitions each.

* Prayer stretch: Kneeling on the ground on all fours with hands together, slowly lean back on your legs while keeping your arms up overhead, dropping your head and relax into it. Hold 5 seconds and then go back up to all fours. 5 repetitions then move the left hand so it is directly overhead of your left shoulder and place your right hand on top. Slowly lean straight back onto your legs until stret is felt in the right side of the back. 5 repetitions then switch sides.

* Knee-to-chest: Lying on back, grasp one knee with both hands and bring straight up towards your chest until a stretch is felt. Hold 5 seconds and then alternate sides. 10-20 times each.

* Back rotations: Lying on back with knees bent and feet on the floor next to each other. Slowly let knees fall to one side while keeping shoulders down until stretch is felt in the back and hip. To accentuate the stretch, bring the top leg up over the lower leg when going to the side and slowly pull down on the top leg with opposite hand. Hold 5 seconds and repeat 10-20 times.

* Hamstring stretch: Lying on back, bring one leg up in the air and grasp the back with both hands. Slowly extend leg until stretch is felt in the back of the thigh. Hold 15 seconds and repeat 5 times on each side.

PRE-SKIING:

* Hamstring stretch: Standing with one heel on a chair, hips facing forward and the leg and back straight. Pivot through the hips and slowly lean forward until stretch is felt in back of thigh. Hold 20 seconds and repeat 3 times on each leg.

* Quad stretch: Standing with a chair behind you, bend knee and being leg behind you and place front of ankle on the back of the chair while leaning forward. Slowly begin to stand up straight until stretch is felt in the front of the thigh. Hold 20 seconds and repeat 3 times on each side.

* Back rotation stretch: Standing with hands together and elbows out at shoulder height. Beginning with your head, rotate entire upper body to one side until it gets tight, then rotate in the other direction. 10-20 repetitions each.

* Back extensions: Standing with hands on top of buttocks, put pressure on your hands and slowly extend your back backwards until it gets tight. 10 repetitions.

* Hip stretch: Sitting up straight in a chair, grasp the heel of the right leg with your left hand and the outside of the right knee with the right hand and slowly bring towards your chest until a stretch is felt in the back of the hip. Hold 20 seconds and repeat 3 times each.