From Hockey Pitch to Ski Slopes: My Journey Through Severe Back Pain

Embracing the slopes just a week after a back injury, determined to improve my skiing.

As a physiotherapist, I’ve spent almost 25 years helping others recover from pain and injury. But nothing quite prepares you for the moment when you’re the one suddenly struck by severe, debilitating back pain.

It happened while I was warming up for a weekend hockey match—something I’ve done all season. One moment I was hitting a hockey ball, the next I felt a sharp, stabbing pain in my lower back. Within minutes, I could barely move and knew I wasn't going to be able to play in the match. I couldn’t sit down, or even walk without sharp pain, and even standing still felt like a challenge.

The irony wasn’t lost on me: I treat this kind of thing all the time, but now I was living it.

Despite the intensity of the pain, I stuck to the principles I encourage in my practice. I followed all the evidence-based protocols for acute musculoskeletal back pain—and I want to share my approach, because remarkably, just a week later, I was skiing in the French Alps.

The Symptoms

The pain was on the right-hand side, deep in the lower back, with sharp muscle spasms that flared up with even the slightest movement. There was some intermittent leg pain but no numbness or pins and needles, which helped rule out disc or nerve involvement.

Still, it was bad—so bad I had to lie flat just to get a moment’s relief. Bending over to put my socks on was impossible, and I had to get family members to assist me.

What I Did (and Didn’t Do)

1. Keep Moving—Gently

Complete rest might seem like the obvious choice, but it often delays recovery. I kept moving within my pain limits—short walks, gentle standing exercises, and avoided positions that aggravated the pain.

2. Swimming and Hydrotherapy

Being in the water allowed me to move more freely without the impact of gravity. Swimming gentle strokes and walking slowly through water helped keep my spine mobile and reduced muscle guarding.

3. Manual Physiotherapy & Soft Tissue Work

Targeted hands-on treatment and soft tissue release helped reduce muscle spasm and gradually restored my range of motion.

4. NSAIDs and Analgesics—With Caution

I used a minimal dose of non-steroidal anti-inflammatories (NSAIDs) and painkillers for short-term relief. While they don’t fix the root cause, they helped me move more comfortably in the early days—crucial for progressing recovery.

5. No Stretching, No Forcing It

I avoided the temptation to “stretch it out.” Stretching into pain often makes things worse. Instead, I focused on controlled movement, core activation, and posture awareness.

6. Progressive Mobility and Core Work

As the pain settled, I introduced gentle core activation and mobility drills to re-engage my stabilising muscles and support my lower back through movement.

The Outcome

By day three, I could sit down without bracing myself (although car drives still aggravated symptoms). By day five, I was walking more freely and moving with more confidence.

A week later, I was skiing in the Alps—carefully, and only on forgiving slopes, but skiing nonetheless. It wasn't completely pain-free, but compared to where I had been the week before, it was just a mild discomfort.

Final Thoughts

This experience was humbling. It reminded me of the emotional impact pain can have, and how important it is to have a clear plan and trust the process. Acute back pain can be terrifying, but with the right approach—movement, guidance, and patience—recovery can be surprisingly swift.

If you’re dealing with back pain yourself, know that help is out there. You don’t need to suffer in silence or fear the worst. And sometimes, the best place to start is simply with gentle movement and good advice.

Need help with back pain or recovery? Contact me to book an appointment — I'd be happy to help.