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Health & Fitness

Snow Shoveling Techniques to Beat Back Pain

We all know that before exercising that we should warm-up. But how many of us do this before picking up the snow shovel? Read tips on beating back pain while shoveling snow.

A common cause of back injury during winter months is snow shoveling.  This is especially true when the snowfall is thick and wet.  This heavy precipitation is sticky and harder to move with a shovel.This often necessitates more work on the part of the shoveler and may leave them prone to injury.

Our backs are composed of vertebral segments containing bones, ligaments, discs, nerves, blood vessels and muscles.  Injury can occur easily to these structures if they are deconditioned or stressed abnormally. Since shoveling snow is not a daily task, many individuals are often not optimally prepared to tackle the task.

Beat Back Pain

All that being said, the fact of the matter is that here in Minnesota, we need to shovel snow sometimes!  Unfortunately, it is often not at opportune times.  For example, we may need to hurriedly shovel out the driveway so we can beat traffic on the way to work.  

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This poses a potential problem.  

We all know that before working out or exercising that we should warm-up.  But how many of us do this before picking up the snow shovel?

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Shoveling Tips

So here are some tips and tricks to beating back pain while shoveling:

  • Warm-Up - Walk or jog in place for a few minutes, do some light-stretching, but do not start shoveling with cold muscles! Warming up increases the blood flow to your musculature and stretching will improve the flexibility and make you less prone to injury.
  • Pick the Right Shovel - Find a shovel that allows for minimal bending of your back.  There are several ergonomic handles that are helpful at reducing strain on the back while lifting.  If at all possible, push your snow to remove rather than lifing. Also, replace old shovels that may be worn at the pushing edge. 
  • Look Up When You Pick Up - If you must lift heavy snow, remember this phrase. It describes good posture when lifting anything and applies to shoveling as well.  You should be bending at the knees and not your back when lifting.  Keeping your head up during this process will help ensure proper posture. 
  • Avoid Twisting - Many injuries occur with sudden, asymmetric movements.  Rotate your entire body if lifting snow and keep the heavy end of the shovel as close to your body as possible.  Do not extend your arms to throw the snow.  Walk to the new location to get rid of the snow rather than tossing it.
  • Stop and Rest - Take frequent breaks to avoid injury.  This helps take the strain of your muscles as well as your heart.  Stop immediately if you feel chest pain or get really tired with shortness of breath.  This obviously could be an emergency and you are recommended to get immediate medical attention.(1, 2)

 

If you notice pain or soreness following this activity, applying ice may help with any pain or inflammation. Seeing a trained health professional is helpful, especially if the discomfort persists for 24-48 hours or more.  Doctors of Chiropractic are experts in neuromusculoskeletal conditions and can help assess the level of the injury and what can be done to heal appropriately.

REFERENCES
1.Preparation for Outdoor Winter Activities Prevents Injury. http://www.acatoday.org/content_css.cfm?CID=89

2. Preidt, Robert. Snow Shoveling Really Does Raise Heart Attack Risk: Study. Thursday, December 15, 2011  http://www.nlm.nih.gov/medlineplus/news/fullstory_119768.html

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