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Winter Shoveling
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December 1st 2010 - Winter activities and Back Pain
As winter approaches, it is important to remember to do your best to protect your back and avoid injury whenever possible. Here are some preventative measures you can use to avoid injury during one of the most common reasons for back injury....show shoveling. In fact, one Canadian poll found snow shoveling was the number one cause of winter back pain.
- Warm-up. Before beginning any snow removal, warm-up for five to ten minutes to get the joints moving and increase blood circulation. A good warm-up should include stretches for the back, shoulders, arms and legs. This will ensure that your body is ready for action. Dr. Wiggers can prescribe the right stretches for you.
- Don't let the snow pile up. Removing small amounts of snow on a frequent basis is less strenuous in the long run.
- Pick the right shovel. Use a lightweight push style shovel. If you use a metal shovel, spray it with Teflon first so snow won't stick.
- Push, don't throw. Push the snow to one side and avoid throwing it as much as possible. If you have to throw, avoid twisting and turning - position yourself to throw straight at the snow pile.
- Bend your knees. Use your knees, leg and arm muscles to do the pushing and lifting while keeping your back straight.
- Take a break. If you feel tired or short of breath, stop and take a rest. Stop shoveling immediately if you feel chest or back pain.
If you do sustain an injury during the winter months due to winter activities, do not hesitate to contact our office for an appointment. There are many different treatments available to treat your pain and proper education on what you can do to prevent injury in the future.
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