Shovel Safely to Keep Your Back Healthy
By Donna Stark
If you live in certain parts of the country, it may feel as if winter is only just now starting to play its twisted games with you. Snow. Ice. Wind. Sure, you had hoped for a white Christmas, but this? Well, this is entirely different, and Christmas is long past. Now you have weeks of treacherous driving conditions to look forward to, don't you? But did you also know that some very real dangers of heavy snowfall can occur in your very own driveway, even before you hit the road? Shoveling all of that wet, heavy snow places you at an increased risk for back injuries. In fact, many people get hurt from doing so, but there are steps you can take that will help you shovel more effectively and safely.
Shovel Safety
Shoveling is typically a job that nobody likes, especially if the ground is icy and the air is frigid. On top of that, if it's an activity that you aren't used to, shoveling can turn a quiet winter afternoon into a pain-filled evening in bed. It is considered one of the most high-intensity workouts you could do, and if you aren't careful, you could inflict some serious damage to your lower back. So, if a piece of Christmas fruitcake is the heaviest thing you have lifted over the past couple of months, take a look at these suggestions for shoveling safely.
- Stay in shape - Well, this is great advice for the entire year, but should especially be followed during the winter months if you expect to be the "family shoveler."
- Work up to it - Just like any other fitness routine, get your body ready for the workout ahead. Stretch and warm up your major muscle groups before you head outside.
- Shovel in sections - Don't try to do it all at once if you have a lot to shovel or if the snow is heavy and wet. Tackle the job ahead of you in small sections and take breaks.
- Use proper technique - If you can, push the snow rather than lift it, but if there is no way around lifting, then use proper form to do so. Bend at your knees, keep the shovel close to your body, and walk to where you want to dump it rather than twisting and throwing.
- Dress in appropriate clothing - Being cold will tighten up your muscles and leave you particularly vulnerable to strains, so keep your body warm. Also, be sure to wear snow boots or shoes with good traction to help prevent falls.
Beat the Storm at its Own Game
Simply put, all you need to do is to practice a bit of common sense and take extra precautions before you grab that shovel and head outdoors. Better yet, you could even have someone else do it for you. After all, watching through the window with a cup of hot chocolate in hand is much better than being outside!
To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Eagan, Minn.