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...By Karli Taylor
Each and every winter, many people visit their doctors complaining of back pain. Often, they blame the last snowfall. After shoveling the sidewalk or driveway, their backs feel stiff and achy.
In some cases, people have sudden pain the moment they pick up a shovel. Shoveling snow can cause anything from muscle strain to slipped disks and even serious bone fractures.
But if you follow these simple tips, you can help prevent low back pain related to snow shoveling:
- Check with your doctor. Because this activity places high stress on the heart, you should always speak with your doctor before shoveling. If you have a medical condition or do not exercise regularly, consider hiring someone to remove the snow.
- Dress appropriately. Light, layered, water-repellent clothing provides both ventilation and insulation. It is also important to wear a hat, mittens or gloves and thick, warm socks. Avoid falls by wearing shoes or boots that have slip-resistant soles.
- Choose a proper shovel. Consider two types of snow shovels. One lifts loads of snow. The other - with a wide, curved blade - is used as a "plow." Make sure both types of shovels have curved handles with plastic, lightweight blades. The curved handle helps you keep your back straight when lifting the snow-filled blade off the ground - or when you push snow aside with the plowing shovel. Make sure the handle of your snow shovel reaches your chest to avoid hunching over while “plowing” or scooping up snow.
- Try to clear snow early and often. Begin shoveling when a light covering of snow is on the ground to avoid dealing with packed, heavy snow.
- Be sure you can see where you are shoveling. Do not let a hat or scarf block your vision. And make sure the area s well lit so you can safely spot icy patches and uneven surfaces.
Shoveling technique:
- Warm-up your muscles. Shoveling can be a vigorous activity. Before you begin this physical workout, warm-up your muscles for 5-10 minutes with light exercise- even walking around the house and up and down the stairs a few times will do the trick.
- Pace yourself. Snow shoveling is an aerobic activity. Take frequent breaks and prevent dehydration by drinking plenty of fluids.
- Try to push the snow instead of lifting it. If you must lift, do it properly. Squat with your legs at least hip-width apart, knees bent, and back straight. Lift with your legs. Do not bend at the waist. Scoop small amounts of snow into the shovel and walk to where you want to dump it. Holding a shovelful of snow with your arms outstretched puts too much weight on your spine. Never remove deep snow all at once. Do it in pieces.
- Do not throw the snow over your shoulder or to the side. This requires a twisting motion that can put undue stress on your back.
