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We’ve Got Your Back: A Practical Guide to Improving Spine Health This Winter and Beyond

There’s a reason most of us moved to the Vail Valley — for fresh snow and skiing. But for others, the season also brings an unwelcome guest: back pain. Maybe it shows up after a powder day, or shoveling your driveway after another snowstorm, or it sneaks in midweek. However it arrives, one thing is sure: back pain can derail your winter faster than an overturned semi on I-70 on your way to ski Vail. 

The good news? With a mix of smart habits, strength work and mindful movement, you can keep your back healthy all season long. Here are some spine health tips for back pain prevention:

Where Back Pain Really Begins: The Overuse Trap

Back pain often shows up when we ask one part of our body to do all the work while the rest of our system sits on the bench. In the Vail Valley, we love our lower-body sports like skiing, skinning, biking and hiking. 

“Most of our sports are lower-body-based,” says Sonya Greider, a spine specialist at Howard Head Sports Medicine. “We tend not to have as much upper-body strength, so if we’re throwing, pulling or pushing something in our daily routine that we’re not used to, the load has to go somewhere. If your upper body can’t handle that load, it goes to your spine.”

That’s because your spine is the strongest part of your body. It steps in when other muscles can’t handle the job. Building functional strength can help your back from overcompensating.

The First Signs: Listen When Your Body Whispers

Back pain rarely begins with a dramatic “ouch.” More often, it starts as tightness or stiffness. It’s what Greider describes as your body’s early warning system. You might feel tension or fatigue in the evening. That’s your initial cue. 

Pain works like a bucket. Every physical stressor, activity, tension, stress, even poor sleep, adds more to your load. Eventually, it’s more than your body can handle, and the bucket overflows. That’s when the pain hits.

Build a Better Back: Easy At-Home Spine Strength Exercises

Cross-training is key to keeping your back strong. Many mountain activities move in one direction: forward. To balance your body, you need lateral movement, upper- and lower-body strength and functional movement patterns that mimic daily life.

“Improving your spine health is more than core strength with sit-ups and planks. Instead, it’s functional loading with your arms and legs because that’s what you use in your daily life,” explains Devyn Kammert, a physical therapist and spine specialist at Howard Head Sports Medicine. 

Kammert and Greider recommend incorporating these simple exercises into your routine:

• Push-Ups: Don’t stress about military-style versions. Push-ups against a wall, table or countertop still engage your chest, shoulders and core.
• Rows: Rows reinforce the pulling motion you use constantly, from opening doors to lugging gear.
• Squats: Squats build leg and glute strength, the foundation for a healthy spine. Single-leg versions add balance, but any squat is better than none.
• Band Walks: Place a looped band above or below your knees and walk sideways, forward, backward and diagonally. This adds lateral movement your body craves while stabilizing hips and core.

Stretch Smarter: Give Your Muscles Room to Work

Stretching isn’t just a cool-down routine; it’s a safeguard, especially for winter sports injury prevention.

“Stretching is important because you don’t want to lose your range of motion. It’s important to provide muscles with the length they need to do the tasks or sports you need to do,” says Kammert.

Lean into stretches gently and breathe. Think nudge, not force. Kammert reminds her patients, “Nudge the door of pain, but don’t bust through it.” Instead, you should be mindful of your limits and aim for three sets of 30 seconds each:

• Windshield Wipers: Lie on your back with your knees bent. Move your legs side to side to open your hips and relax your lower back.
• Child’s Pose: A grounding pose that lengthens the spine and melts tension.
• Kneeling Hip Flexor Stretch: Kneel on one side, in the “proposal position”, and lean forward while keeping your back straight to lengthen the muscles at the front of your hip.
• Cat Cow: Move from a neutral spine to rounding the back (Cat) and arching it (Cow) to boost mobility. 

Everyday Relief: Simple Habits That Make a Big Difference

Movement is medicine. It’s one of the most effective tools for easing back pain.

“Changing your body position every 30 minutes helps your body stay fluid,” explains Greider. Even small movements count: standing up, shifting posture or a gentle stretch.

Stress also plays a surprising role. Life stressors lower your pain tolerance and increase the intensity because your bucket is already full. “Taking a holistic approach is best because we can improve the threshold of pain by managing factors like stress and sleep,” Kammert says.

A few daily wins for healthy spine habits:

• Take frequent movement breaks.
• Prioritize restful sleep.
• Practice mindfulness when stress spikes.
• Stay hydrated — water and electrolytes support healing and recovery.

Knowing When to Seek Professional Help

If back pain lingers for several weeks, don’t wait it out. A physical therapist can address pain and help prevent chronic issues. 

If you’re experiencing nerve symptoms like shooting pain, tingling, numbness or weakness like foot drop, seek medical care immediately.

Early treatment leads to faster recovery. Your spine deserves the same attention you give the rest of your body: care, maintenance and support.