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I would recommend the following exercises. I had my L4 removed two years ago and returned to downhill skiing (which includes aggressive mogul/bump) skiing as well.

Prior to and since, I have relied on a few stretches routines that I do twice daily.

Upon rising, I lie on my back and slowly put my hands over and then behind my head while pointing my toes as far forward as possible. Then I relax. 10 reps.

Next I lift my knees towards my chest (if you can, slowly raise from your midsection so that your chest or chest meets your knees) keeping your hands behind or to the side of your head. DO NOT PULL ON YOUR NECK. Hold for 10 seconds and then return to a pararell position on the floor. Breath and then repeat 9 more ties for a total of ten.

When finished, lie on your stomach. Place your hands palms down and at shoulder width and slowly push the top part of your torso up. Just higher enough to feel a slight stretch. Then lower yourself back to the ground. Repeat 9 more times for a total of ten.

Next stand up. place your hands on your back slightly more towards your hips but not on the side. Keep your feet at a distance slightly outside your shoulders. Now, slowly push your hips forward while leaning backwards. Don't overstretch.

Start with theses and repeat prior to going top bed. In all, 10 minute x2 daily.

I have had one sore back in these 2 past years that lasted for a period of 24 hours. These exercises have been literally a "back saver."

Speedy recover to all.

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13y ago

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