As skiing and snowboarding season kicks off, it’s key to focus on safety and keeping yourself injury-free. “Skiing and snowboarding are such a big part of our culture here in the Pacific Northwest,” said Dr. Eric Varley, fellowship-trained orthopedic spine surgeon. “And when we start out the season, a lot of times what we remember is how we were doing at the end of the season when we were in shape.” Dr. Varley recommends being thoughtful about approaching the season to keep yourself safe, as well as other people on the slopes. You should focus on your posture and form. If you’re too forward on your skis, this can cause a lot of pressure on your lower back. People often get in this position when they’re fatigued. If you’re too far back on your skis, that can also be bad for your back. Shins should be right against the tongue of your ski boots with your weight slightly forward and arms at 90 degrees. “If you’re aware of that then you know you’re in a good position,” Dr. Varley said. “But if you find yourself constantly falling out of that position, particularly at the end of the day when you’re fatigued, that’s when you might want to say, ‘I need to take a break,’ ‘I need to call it a day.’” You can also work to prepare your body in advance of hitting the slopes. This can include side planks and marching planks to activate your core and exercises to work your back muscles. “One way you can protect yourself from getting tired out and actually protect your knees and your legs is by having a strong core,” Dr. Varley said. If you do get injured, Dr. Varley says most back injuries are something minor. You can usually treat an injury with rest, ice, anti-inflammatories and time. If your pain increases or is recurring, it’s important to get evaluated by a physician. To avoid those injuries this ski season, pay attention to your form and how your body is feeling and ease back into the fun. “What it comes down to is being aware and having a certain sense of humility of what you’re doing,” Dr. Varley said. To learn more about keeping your spine healthy, visit the Virginia Mason Franciscan Health website. Sponsored by Virginia Mason Franciscan Health Segment Producer Joseph Suttner. Watch New Day Northwest 11 a.m. weekdays on KING 5 and streaming live on KING5.com. Contact New Day.