Preparing Your Back for Ski Season in Sussex County

Ski season in Sussex County usually starts in early December, when Mountain Creek in Vernon opens for the winter depending on weather and snowmaking conditions. For people who ski or snowboard, the season is one of the best parts of living in northwest New Jersey, and it is also one of the most common sources of winter strain. A little preparation in the weeks and months before the first runs goes a long way.

Why skiers hurt their backs: skiing demands balance, leg strength and quick adjustments on uneven terrain, and the back works hard to hold your upper body over your skis. People who are active all summer often reach the slopes in late fall with strength that has faded. Cold muscles, first-run nerves and a hard fall can all stress the spine.

What actually helps: keep moving through the fall rather than waiting for November. Walking, hiking and simple bodyweight leg work keep your legs and hips ready. Basic core work gives the spine support on uneven terrain. And the first few days of the season deserve extra caution: warm up, start on easier runs, and stop before fatigue sets in, since many injuries happen when energy and attention drop.

If you have a history of back problems, plan your season around it rather than hoping for the best. A quick check-in with someone who understands your spine before you commit to a season pass can be worth it. Dr. Gregory Martin has cared for active patients and athletes since 1996, including his long association with Parisi's Speed School in Morris Plains, so he is used to helping people prepare for and recover from physical activity.

Dr. Greg sees patients at his office at 283 Sparta Avenue in Sparta, close to the Vernon slopes, and at Speedwell Family Chiropractic at 520 Speedwell Avenue in Morris Plains. Call or text (973) 699-4100 to talk about a pre-season evaluation and how to keep your back in the game this winter.