Any skiers have herniated disks in their back and sciatica? How do you deal?

A snowHead

I herniated disks in my lower back 15 years ago and was bedridden for 2 months and hunched over like an old man during the times when I needed to walk. At the time my core was already extremely strong and I still had massive pain issues.

Today, I just got off the easy groomed blue runs and my back hurts way too much. Even traversing, the bumps cause intense pain in the back even as I'm absorbing with my hips and keeping my core tight. I'm not a ski novice - during the days when the back pain is in check I'm doing the entire mountain with no issue, but the problem is that my back often gets thrown out by the smallest things now. At the moment I can hardly even bend down to take off my boots due to the pain.

Any other skiers with herniated disks here? How have you managed, or did you have to quit or are you no longer able to do bumpy off-piste skiing or park?

A snowHead

according to my doctor probably over 70% from the population if they make an MRT has somewhere something with the discs, however most of them have no symptoms. Thats why he said we have to cure the symptoms and not the MRT or Xrays

If you have pains with bend down to take off the boots i suppose you have the same problem taking out shoes etc.
I think first of all you have to improve this and then go ahead with skiing.

However i am not a doctor.

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@fuzzybabybunny, I sympathise as I have similar problems with my back. There are things you can do to reduce the likelihood of it flaring up - especially a regular regime (i.e. a few times a day) of mobility and flexibility exercises. A session with a good physio will get you set up with the right regime. What is vital, though, is that you stick to the regime ALL the time not just when your back is playing up. Most people give up once their back is better which is the worst thing to do.

It might also be that you are actually too tense when skiing as you are trying to protect your back. Try and relax a bit, focus on skiing smoothly and don't try and restrict your movements in any way. A private lesson might be a good idea, I have managed to help quite a few people in your situation who are making it worse by tensing up.

I take prophylactic ibuprofen when in the mountains. If it is really painful then top up with alcohol in the evening (single malt is best), one of natures best pain relievers and will relax you physically. Though of course not a long term fix!

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@fuzzybabybunny, problem then is being sure you're doing them properly, amongst other issues ...

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@fuzzybabybunny, I herniated a disk following a gentle fall in the Ski Welt around 12 years ago. Like you I also travelled constantly (with work) and I'm sure this didn't help things.

Aged 40, and after a painful year, I tentatively started running (which I'd planned to start prior to the slip). I now run most days (sometimes competitively but mostly a steady jog) and I haven't had any sciatic episodes since - skiing is also pain free.

I know running isn't an option open to everyone, and it could of course be a coincidence that I've been ok since starting - so feel free to ignore.

Good luck with your ongoing recovery!

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I started having lower back issues when I was 16. At that stage it was relatively minor. Gradually over the years it got worse and worse - to the point that when I went skiing, I had a list of in resort Osteopaths to get me through the week

I (luckily) didn't have problem sleeping or any pains down the legs.....but I was in constant pain through the day. Instead of doing what I should have done ie. Get referred to an Orthopaedic Surgeon, I went to every possible alternative eg. Chiropractors, Acupuncture, Physios and even Faith Healers.

I ended up stopping all physical activities/sport and did eventually get referred to an excellent Surgeon. Firstly I had Facet Joint injections and then Disc injections....but it had little effect.

Only when all other medical alternatives failed, I was accepted for a Spinal Fusion.....but they had to pin down exactly which disc was the problem - because as said above, the state of the disc is not an automatic indication of which one was the problem. This test consists of a long needle being inserted onto each of your lumber Discs (without any pain killing as they need feedback) and seeing if you scream (a Healthy Disc doesn't hurt too badly, but the damaged one hurts like nothing you have experienced before).

It turned out that my problem was the L3/L4 disc which was herniated....and after talking over the alternatives, went with a Spinal Fusion, going in from the back and without Keyhole surgery.

There was quite a long recovery, with really good Physio after 3 months (IIRC). I put a lot of effort into my rehab, without pushing too hard. Eventually, I was back to 2.5 hrs every other day in our local gym. I have tailored the workout to my age and my back.....so a lot of time is spent on mobility/stretching/trigger point rolling/myofascial release, with 1 hour of aerobic....and visits to an Osteopath every 3 months (which unjams my back/hips and can spot a potential problem that is coming down the track).

My life was transformed. My back improved by around 80-85%. I was able to get back to skiing....but gave up Golf due to the torque created on the lower back exactly where the fusion was.

My operation was 10 years ago - which is around the time when the level above and below can start giving problems.....but (touch wood), I appear to still be in good shape - which I think that may be down to the consistent training and keeping the muscles in my back/hips/legs supple and mobile....and visits to the Osteo (and occasionally Physical Therapist).

Sorry for the length of post - but I gave my history in case it proved useful to you.

After all it is free

So in May I did something to my known lower spinal issues (probably due to compression fractures 30 years ago).

Immediate treatment was physio massage and some exercises, which I have forgotten but have copies of downstairs. I'll dig them out later. One specific is sitting with legs over a chair/stool, whatever and just letting your legs swing back and forwards carefully. The physio called this "flossing".

We then moved on to proper core exercises - which activate and train your transverse abdominals - (everything I had previously been told about core was wrong). And things like goblet squats (where weights are used you could substitute with 2L fluid bottles, etc.).

@fuzzybabybunny, Best if you get a session with a good physio and be clear that what you want is a dedicated exercise regime. An hour session should be enough and your physio should give you detailed (and drawn/written) instructions for you to follow.

I also travel a lot and can't stress enough it is important to keep the regime up. I do four 10 min sessions per day (sometimes only manage 2!). And my physio gets very grumpy when I go to her in a mess, only for her to find out I have been slacking. She sees it as wasting her time and my money - but she is a particular type of wee Scottish toughie!

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I have a herniated L5/S1 which after years of grumbling ‘properly’ went about four years ago - I’m lucky in that other than an initial couple of weeks of agony (which unfortunately coincided with a long haul flight and return - that was fun) it settled down so now I only get occasional sciatica (but I have lost feeling down my leg and outside edge of foot, which won’t recover). I remember though that feeling when your back muscles spasm, and you know you’ve got three or four days of suffering and not being able to bend over while it settles back down.

These days mine is mainly triggered by tight quads which my physio explained leaves my pelvis in a tilted position, putting pressure on the disks - so while I used to try doing lots of back and piriformis stretches, I now find stretching out quads and hamstrings works wonders. Given the workout skiing gives your legs, it may help.

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My mate wears a thick round the waist corset thing and a steady supply of up the bum tablets

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@fuzzybabybunny, I had a herniated L4/L5 in January 2021 (at least no skiing possible at the time) which resulted in bad sciatica and loss of feeling on the lower inside of my left leg & foot. Physio sent me off for MRI and visit to spine surgeon (who was surprised I could walk!). It turned out I didnt need surgery which was positive but had around 10 weeks of physio which really improved things. The feeling has mostly returned and it has not affected either my skiing (still rubbish!) or cycling. I do a daily exercise which has really helped. Every morning (supposed to do evenings too) I lie down flat with knees raised and waggle them from side to side for 4 or 5 minutes. it has made a real difference. Siting is bad try to walk around every hour.

You know it makes sense.

You really need to see an osteopath, who can diagnose your issues and then prescribe a set of daily exercises that you can take away with you. This is what I did and it made a huge difference. I have found it hard to fit in the 20 minutes of exercises first thing each day but the incentive is that it greatly reduces the chance of a back problem later in the day. On top of that, I got a few PT Session to focus on muscular exercises specifically for hiking and skiing - again, after a few sessions you have a portfolio of exercises you can do by yourself. I now occasionally go back to the osteopath if something severe happens (almost always a trivial, stupid movement at home that I should know better not to attempt, like fixing the new bat house to the wall, up a ladder, at 90° - idiot).

I think you have to be really careful about adopting exercises that work for other people - they may not be right for you at all. What the specialists like osteopaths etc do is tailor you a package of exercises specific to you particular condition and physiology. For example, my friend and I both have bad lower back problems, but his are a result of football injuries and mine are a result of a short right femur. The exercises we have overlap 20%, but the rest of them are different.

Otherwise you'll just go on seeing the one name:

@LaForet, +1 the exercise regime needs to be tailored which is why I was reluctant to advise what I do, or link to anything online.

I have never used an osteopath as I trust my Physio but know that works for some.

A snowHead

I feel very sorry for someone who has back pain and who travels a lot. Lifestyle for those people is a huge aggravating factor

How far do you travel and how? I would avoid driving as much as possible. If you have to drive, can you use an SUV? Train is best as you can get up and stand for periods. When waiting for the airplane etc, stand rather than sit (even better stroll). In fact minimise sitting as much as possible, this leads to tightening of hips and aggravates all back problems.

A snowHead

Simple trick is to stand up whenever you answer your phone. It really helps to be stood up and mobile as much as you can.

Help!!

Any skiers have herniated disks in their back and sciatica? How do you deal?

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