Brrrr! “Baby it’s cold outside”! Now that winter is here, snowfall is certainly in the Mid-Atlantic forecast. Many people take white matter carelessly and end up bending, turning, and lifting a lot of weight. Improper biomechanics when shoveling and shoveling 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 undue stress on your spine during snowy weather.

Stretch out and warm up!

Most people who are about to tackle snow removal do not adequately prepare their muscles beforehand. Just like you warm up for a workout or a run, proper stretching before shoveling reduces the chance of injury. Begin by stretching your hamstrings, quadriceps (upper thigh muscles), calves, groin, and glutes. A chiropractor or fitness trainer can provide a list of suitable stretches, and instructions for performing them correctly are often displayed online. Hold each stretch for 15 seconds. Ten minutes of stretching and warming up is recommended.

According to a report published by the US Surgeon General, just 15 minutes of shoveling snow is as much effort as 30 minutes of regular physical activity. If you consider yourself to be at risk for a heart attack, you need to be very careful about physical exertion. Paying someone else to do snow removal can be a very wise decision, potentially saving lives. Dr. Thomas Campbell, Chief of Emergency Medicine at Western Pennsylvania Hospital in Pittsburgh, says, “Shoveling snow is a very risky endeavor. Lifting 10 shovels of snow in 1 minute can take as much energy as climbing 7 flights of stairs.” He also advises completely avoiding shoveling by people over the age of 40 or 45, people who lead a sedentary lifestyle, or people with known high blood pressure.

Correct biomechanics during excavation

Snow ranges from wet and heavy to dusty and dry. Depending on the amount and weight of the snow, using a lighter plastic shovel can be advantageous during the heaviest snowfalls. Spraying a 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 successfully lifting snow is squatting with your buttocks low and bending your 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 look towards the pile of snow you are going to lift rather than twisting your spine to reach it. In fact, rotating your spine while leaning forward can put pressure on your lower back discs up to 100 times! Use your leg muscles and contract your abs each time you lift, almost throwing yourself into the snow.

Stretch your legs, glutes, back, shoulders, and arms during the entire time you are paddling. Stretching increases flexibility and warmth and limits the likelihood of injury. Some payers choose to wear a brace or brace to support their back muscles, further reducing the potential for damage. While shoveling, stay hydrated by sipping fluids frequently (non-alcoholic, of course!), As it’s surprisingly easy to get dehydrated while shoveling snow even in colder weather. To prevent slips and falls, pour kitty litter or salt in hallway areas that are icy or have already been shoveled.

Injuries to the coccyx (tailbone) are relatively common during the snow season, when slippery conditions make it more likely that you will fall and land on your back. When shoveling snow, always turn your entire body, making sure your belly button is your “pointer” and is facing where you intend to drop snow. Walk to the area where you are piling snow rather than throwing snow on your shoulder or twisting your torso to reach it. When operating a snow thrower, use the power of your legs and glutes instead of using your shoulders. Contract your abdominal muscles and keep your spine straight while maneuvering the machine.

Shovel frequency

Remember to take frequent breaks while paddling. Often times, a short break every 10 to 20 minutes helps the muscles rejuvenate due to fatigue. Shoveling smaller heaps of snow more often is a better approach than trying to move heavier heaps in a marathon session. Contrary to some opinions, shoveling snow during a snowfall is smarter than waiting for a major snowstorm to end.

Proper snow removal attracts

Dressing appropriately for extended exposure to cold weather should be a no-brainer! Proper clothing is essential to prevent frostbite and other harmful effects. Boots should have a good tread, and using kitty litter or an ice melter wherever you need good support can help prevent slips and falls. Layer your clothes. Wearing waterproof items under heavier clothing and including wired underwear 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 are injured or develop muscle pain or strain during snow removal, stop all effort. Help is available! Get in touch with corrective chiropractic and let trained professionals make you more comfortable and help you recover faster through a variety of therapies that provide relief.

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