With snow comes a plunging thermometer, wet clothes, socks and boots, and backbreaking (not literally, we hope!) shoveling. If you’re living in a cold, snowy climate, you probably know what we mean by “backbreaking.” The act of shoveling can be strenuous on your spine and may cause debilitating back injuries. Although common, back injuries from shoveling snow are preventable, and the pain management specialists at Southwest Spine and Pain Center are providing ways to remove snow safely without straining your back.
Stretch and Warm-Up
Shoveling snow is a very trying activity that requires the same level of preparation as other physical activities like running or working out. Plus, the cold air and damp snow can cause your muscles to tense up and stiffen. Therefore, it’s important to get your blood flowing and muscles warmed up by stretching thoroughly and doing a click little jog “in place.” Try it! It’ll make a world of difference when you’re out there shoveling the snow away. Also, bundle up! wearing lots of layers will help you stay warm and dry.
Invest in the Right Shovel
It may not seem like it matters, but making sure you have the right shovel is important. You should look for one that has a long enough handle so you’re not hunching over the entire time, but not too long that it’s difficult to lift heavy snow. Shovel’s with a plastic blade are generally lighter and an ergonomic snow shovel with a bent handle could help push and remove snow easier. The choice is yours, but make sure you’re taking these things into consideration when buying a shovel!
Use Proper Lifting Techniques and Pace Yourself
When it comes to properly shoveling snow, do not lift with your back! This is how injuries occur. Scoop just the right amount of snow, use your legs to lift the shovel and hold the shovel horizontal to your waist when walking it over to the snow bank to dump. This last point is important because the horizontal positioning will help keep the weight balanced. Avoid twisting or throwing snow over your shoulder.
If all else fails, consider purchasing a snow blower—especially if you live in a climate where snowfall is a regular and frequent occurrence (i.e. the Midwest and parts of the East Coast). Snow blowers can put a lot less stress on your back and speed up the process.
If you’ve already sustained an injury from shoveling snow, come see the pain management and spine specialists at Southwest Spine and Pain Center. As mentioned in our last blog post, the team at SWSP specializes in minimally invasive interventional procedures so that patients can return to their daily lives quicker, with less pain, and with little-to-no downtime. Call us today!
If chronic pain is impacting your life, don't wait to schedule an appointment at Southwest Spine and Pain Center. With three locations and growing, the pain management specialists at Southwest Spine and Pain Center are dedicated to helping those who suffer from chronic pain live the life they want to! To schedule an appointment, visit our locations tab!
The advice and information contained in this article is for educational purposes only, and is not intended to replace or counter a physician’s advice or judgment. Please always consult your physician before taking any advice learned here or in any other educational medical material.
©Southwest Spine and Pain Center, 2015
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