Stay Healthy in the Snow
Winter is definitely here. The snow is falling and trees are glistening. While it is a beautiful sight, we have to remember to be careful when shoveling the snow for it can be a cause of back injury. The APTA reminds of the importance of taking care of ourselves while also taking care of the snow in an article titled Physical Therapists Offer Snow Shovelers Advice to Avoid Injuries .
Tips to Avoid Winter Back Injuries
Cibulka suggests the following tips for avoiding back injuries from
snow shoveling:
- If possible, wait until the afternoon to shovel. Many disc injuries
occur in the morning when there is increased fluid pressure in the
disc.- Lift smaller loads of snow, rather than heavy shovelfuls. Take care
to bend your knees and lift with your legs rather than with your
back.- Use a shovel with a shaft that lets you keep your back straight
while lifting. A short shaft will cause you to bend more to lift the
load. Using a shovel that’s too long makes the weight at the end
heavier.- Because the spine cannot tolerate twisting as well as it can other
movements, it is important to avoid excessive twisting and forward
bending. Instead, you should bend your knees and keep your back as
straight as possible so you are lifting with your legs. Step in the
direction in which you are throwing the snow to prevent the low back
from twisting. This will help avoid the "next-day back fatigue"
experienced by many shovelers.- Take frequent breaks when shoveling. Stand up straight and walk
around periodically to extend the lower back. Standing extension
exercises will help reverse the excessive forward bending that occurs
while shoveling: stand straight and tall, place your hands toward the
back of your hips and bend backward slightly for several seconds.
While we all enjoy playing in the snow, building a snowman and having snow ball wars, remember to take care or yourself when shoveling. Make this a healthy holiday season.
