Back Basics - The program: Practicing good postural positioning throughout the day and during activities, improving flexibility (specifically of the hamstring, hip flexors, and hip rotators), strengthening the trunk muscles (abdominals, back extensors, and trunk rotators), and making sure to adequately warm-up and cool down are critical for preventative care of the back.

Back Stretches: At home and pre-skiing - It has been well documented that one of the top methods 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, and 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.

Spinal Rehabilitation of a Professional Ski Racer - We describe our experience in rehabilitating back injuries by following the course of a 25 year old competitive ski racer on the Women's Pro Ski Tour. Her experience may serve as a useful guide to those skiers who fly off bumps a little too early, who land a little too late, who twist where they meant to turn, and who end the day more than a little sore.