Protect your back during the snow season
Brrr! “Baby it’s cold outside”! Now that winter has arrived, snowfall is certainly in the forecast for the Mid-Atlantic. Many people take the white stuff without proper precaution and end up bending, twisting, and lifting a lot of weight. Improper biomechanics when shoveling and blowing snow can lead to back pain, shoulder pain, and other injuries that lead to muscle strains and sprains, and even herniated discs. Here are some guidelines to help you relieve excessive stress on your spine during snowy weather.
Stretch and warm up!
Most people who are about to tackle snow removal do not properly prepare their muscles beforehand. Just as you warm up for a workout or run, proper stretching before shoveling snow reduces the chance of injury. Start by stretching your hamstrings, quadriceps (upper thigh muscles), calves, groin, and buttocks. A chiropractor or fitness trainer can provide a list of proper stretches, and instructions for doing them correctly are usually posted online. Hold each stretch for 15 seconds. Ten minutes of stretching and warming up are recommended.
According to a report published by the US Surgeon General, just 15 minutes of shoveling snow is as much exertion as 30 minutes of regular physical activity. If you are considered to be at risk of a heart attack, you should be very careful about physical exertion. Paying someone else to shovel snow can be a very wise decision, possibly saving lives. Dr. Thomas Campbell, director of Emergency Medicine at Western Pennsylvania Hospital in Pittsburgh, says, “Shoveling snow is a very risky job. Lifting 10 snow shovels in 1 minute can require as much energy as climbing 7 flights of stairs.” He also advises people over the age of 40 or 45, those who lead sedentary lifestyles, or people with known high blood pressure to avoid shoveling altogether.
Correct biomechanics during paddling
Snow ranges from wet and heavy to powdery and dry. Depending on the amount and weight of the snow, the use of a lighter plastic shovel may be advantageous during heavier snowfalls. Spraying silicone spray or a product like WD-40 on the shovel blade will help prevent snow from sticking and make snow removal less strenuous. Choose a shovel with a curved, adjustable handle, which is a design that works well regardless of the person’s height or size.
It is smarter to push the snow than to drag it. The key to proper snow lifting is to squat with your buttocks low and bend at the hips and knees. Hold the shovel by placing your hands 12 to 18 inches apart, with one hand on the handle and the other closer to the blade. Always face the pile of snow you are lifting instead of twisting your spine to reach it. In fact, twisting your spine while leaning forward can increase the pressure on your lumbar discs by up to 100 times. Use your leg muscles and contract your abdominal muscles each time you lift, almost lunging into the snow.
Stretch your legs, buttocks, back, shoulders, and arms throughout the entire time you’re paddling. Stretching increases flexibility and warmth and limits the chance of injury. Some shovelers choose to wear a corset or brace to support their back muscles, further reducing the potential for damage. While shoveling, stay hydrated by drinking fluids often (non-alcoholic, of course!), as it’s surprisingly easy to get dehydrated while shoveling snow, even in colder weather. To prevent slips and falls, use cat litter or salt on walkway areas that are icy or have already been shoveled.
Tailbone (coccyx) injuries are relatively common during the snowy season, when slippery conditions make it more likely that you will fall and land on your back. As you scoop the snow out of your shovel, always turn your entire body, making sure your belly button is your “pointer” and is facing where you intend to shovel the snow. Walk towards the area where snow is accumulating instead of throwing it over your shoulder or twisting your torso to reach it. When operating a snow blower, use the power of your legs and buttocks instead of using your shoulders. Contract your abdominal muscles and keep your spine straight as you maneuver the machine.
shoveling frequency
Remember to take frequent breaks while shoveling. Often a quick rest every 10 to 20 minutes helps muscles rejuvenate from fatigue. Shoveling smaller snowdrifts more frequently is a better approach than trying to move heavier snowdrifts in a marathon session. Contrary to some opinions, removing snow during snowfall is smarter than waiting for a big snowstorm to end.
Appropriate clothing for snow removal
Dressing appropriately for extended exposure to cold weather should be a no-brainer! Proper clothing is essential for the prevention of frostbite and other ill effects. Boots should have a good sole, and using kitty litter or an ice melt where needed for good jogging can help prevent slips and falls. Layer your clothes. Wearing impervious items under thicker clothing and including wick-absorbent undergarments can help prevent exposure and illness. Keep in mind that mitts trap heat much more efficiently than gloves.
What to do if you are injured
Even mild physical activities can cause herniated discs, back pain, neck and shoulder pain, radiating pain, and muscle pain. If, despite precautions, you experience an injury or develop muscle pain or strains during snow removal, stop all effort. Help is available! Contact Corrective Chiropractic and let trained professionals make you more comfortable and help you recover faster through a variety of relief therapies.