As I sit here answering the phone about patients cancel their appointments because of the falling snow, I was thinking about shoveling all the snow. We have about 2-3 inches of snow right now, and the roads are getting slippery. But it makes me think about injuries that can happen from shoveling snow.
Some tips to try to avoid getting hurt.
* Lift smaller loads of snow, rather than heavy shovelfuls. Bend your knees and lift with your legs rather than with your back.
* Using a shovel that's too long makes the weight at the end heavier.
* Try to use a shovel with a handle that lets you keep your back straight while lifting. A short handle will cause you to bend more to lift the load.
* Avoid twisting as much as possible. The spine does not tolerate twisting movements well. Step in the direction in which you are throwing the snow to prevent the low back from twisting.
* Take frequent breaks when shoveling. Stand up straight and walk around periodically to move your spine out of the forward bent posture.
* Standing backward-bending 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.
* Take care not to over exert yourself. Take your time to shovel the snow. The cold weather can affect you, and if you are out of shape, can hurt yourself more.
*Last but not least, find a friend with a snowblower. This alsways make the shoveling much easier.
With proper precautions and the correct snow shoveling technique, injuries to the shoulders and lower back can often be avoided. If you or someone you know has back pain, consult a licensed physical therapist. Physical therapists are experts in restoring and improving motion in people's lives. They can treat pain without surgery, in many cases, and reduce the need for prescription medications, help patients avoid side effects.
Enjoy the snow. Stop by and see me if you do hurt your back.
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