Safe Snow Shoveling

It’s that time of year again…The snow is coming, and with it comes back, neck, wrist, arm, and shoulder injuries. Whether it’s two inches or two feet, here are some simple steps that you can take to avoid these injuries this winter.

The first rule is to get your body ready for increased activity; WARM UP. Most of us are less active during the winter months. Your body is not used to the activity level that shoveling requires. We think that we can perform the same amount and intensity of activity we are used to in the warmer months, but with decreased activity levels your body becomes de-conditioned. Do some gentle stretching before heading out to prepare your muscles. This increases the blood flow to your muscles, allowing them to perform better, and reducing the risk of strains.

When you are ready to head out, be sure to use safe lifting and bending techniques. This is where the second rule comes in; BEND WITH YOUR KNEES, NOT YOUR BACK. Lift heavy objects slowly, using your legs, and make sure that you have solid footing at all times. If you slip while lifting something heavy, you greatly increase your chances of suffering serious injury. Another way to lift that heavy snow out of the way is to attach a strap to your shovel near the scoop part. You can then use leverage to lift and throw snow, without ever having to bend your back. Also, push snow out of the way when possible, rather than lifting and throwing it. If you must throw the snow, throw it forward rather than to the side. Throwing snow to the side introduce shear forces to the spine, which contribute to spinal disc injuries.

So the third rule is; TAKE IT EASY. Shoveling your driveway and sidewalk can be a lot of work. Don’t overexert yourself. If you feel like you are tiring, take a break. Head inside to enjoy that cup of hot cocoa that’s waiting for you! Then go back out and finish up. Take as many breaks as you need, don’t rush…That snow isn’t going anywhere (at least not for a while). Remove small amounts of snow at a time, not huge shovelfuls all at once. Also, remember to STAY HYDRATED. Snow shoveling is intense exercise, and like any exercise, you must replenish fluids during and after the activity.

Finally, when it snows, clear it away as soon as possible. It’s much easier to clear two inches of snow than two feet. Also, when snow first falls, it is much lighter and easier to move. Once it has melted slightly and re-frozen, it becomes much heavier.

Even when you follow all of these rules, injuries can still occur. If this is the case, Main Street Chiropractic Center is here to help. Spinal adjustments, icing, heating, electrotherapy, ultrasound, and specific stretching and strengthening programs may be what you need to recover and prevent re-injury. If you have any questions or have injured yourself give Dr. Schrad a call at (303) 774-1311.