Vancouver Chiropractor: Backcountry Workout & Warning

December 14, 2009 by Dr. Carla Cupido

I had the amazing opportunity to take my Avalanche Safety Training Course this past weekend.  We spent three hours in the classroom, one day on Mount Seymour and one fantastic day on Whistler-Blackcomb!

Not only did I learn about mountain safety, I learned how traveling through backcountry terrain is a full body workout (my tired muscles can certainly confirm this today)!  My legs screamed at me from the hiking and snowboarding.  My arms and shoulders burned from digging snowpits to evaluate the snowpack .  I have to admit my upper body got a workout everytime I fell in deep snow and was forced to squirm my way to standing with a heavy pack on my back!  Oh, and I must not forget the workout my upper and lower back got from trying to maintain correct biomechanics during the hiking, digging and lifting!

I want to provide you with a few tips that will help you avoid musculoskeletal injury while out in the backcountry.

1. Make sure your pack fits you well and it can pack the weight you are carrying evenly.
2. Use your gear to your advantage: flip up your heel supports whether on skis or a snowboard to lessen the large and repetitive load on your gastrocnemius and soleus muscles (calves) during the uphills; lower them on the flats.
3. Maintain the curve in your lower back while hiking and digging.  Do not round your lower back as this will increase your risk of disc injuries.  Hinge from your hips, not your back when you bend and be sure to use your legs.
4. The closer you are to whatever you are lifting, be it snow or your pack, the safer your back will be.
5. Try to minimize twisting through the low back while digging; try to move your lower body with your upper body when you unload your shovel as twisting and bending through the lower back is a sure fire way to herniate a disc, epsecially when fatigued.
6. Keep breathing while you dig; holding your breath increases intra-abdominal pressure, subsequently increasing your risk of disc injury.

Remaining safe on the mountain is much easier if you are not injured!  I know there is a lot to think about, but by making these practices regular habits, you won’t need to think about them and you will be free to focus on the terrain you are navigating through.  Be safe out there!

To summarize backcountry riding/skiing: huge effort for huge reward!  In my opinion, the reward is developing a stronger body while having loads of fun!