Is your snow shoveling technique killing your back?

We have had a few inches of snow recently with more on the way! With the snow has come a flurry of patients complaining of neck and back pain. As nice as it is to catch up with our patients that we haven't seen in a long time, in many cases, the pain could be avoided by adopting different and better snow removal techniques. Lets talk a little bit about how to remove snow in a way that reduces the risk of back pain.

1) Use a snow blower, get help or get professional snow removal
For many of our patient's who may already have serious back injuries, who may be elderly or otherwise indisposed, using a snow blower, getting help or using a professional service may be the best way to go.

2) Use the correct tools
There is evidence that using the ergonomic shovels can be beneficial when shoveling. Some shovels have curved handles. Others have handles with adjustable lengths. What this means for you is that there is less bending while shoveling which takes a lot of the pressure off the back. Opting for a shovel that is smaller and lighter is also advantageous.

3) Now it's time to warm up...
Yes! Before going out there to shovel you do need to warm up your cold muscles to prevent muscle strains. Take 5-10 minutes to warm up your neck, back and shoulders, low back and leg muscles with some gentle stretches. Don't forget that when your muscles are warm they are less prone to injury.

4) Proper lifting technique

Proper lifting technique is a theme that seems to be repeated in a lot of our articles. Whether it lifting while shopping, fall clean up or snow removal, the rules are the same: Try to do as little lifting as possible. If you can push the snow out of the way that is preferable. If the snow is piled high, take it a little at a time from the top. When lifting anything including a snow shovel face the thing you are lifting head on and bend at the hips and knees lifting with the legs and buttock muscles. Focus on small light loads for lifting. Be sure your grip of the handle is appropriate for you and hold the shovel you have lifted as close to your center of gravity as possible. Finally, avoid reaching and tossing.

5) Take breaks
I think this piece of advice is the one my patients find hardest to follow. It may also be the most important. Doing repetitive tasks for extended periods is the surest way to cause damage to muscles and joints. As much as we all want to just "get it done," it's better to take a break for a minute or two for every 5-10 min of shoveling. Mixing up tasks may also be helpful in relieving the stress put on joints by repetitively doing the same thing.

Be sure to use proper lifting techniques this snow season this will help you to have a safe, happy and healthy new year!

Regards in health!
Dr. Shepherd

PS: Did you see the eBook? It is free! Will you check it out?

Here's the link:

 #BePainFree - The Five Causes Of Back Pain And The Seven Keys To Lasting Relief

 *Disclaimer: Please remember that it's impossible for me to diagnose you and treat you just by you reading one of my articles. I'm superwoman it's true, but even that is beyond my capabilities. So before you engage in any health and wellness activities, do consult your health care provider. Please know that we are happy to address your personal concerns, just call us in office to schedule your personal consultation; and thanks ever so much for reading. We appreciate you.