How to avoid back pain
Well, the first snow flakes are finally beginning to fall and they are not from the big snow makers at Powder Ridge. In some parts of the United States, the average snowfall approaches 10 feet. That is a lot of snow to shovel. It is not surprising to learn that many people suffer from muscle fatigue, low back strain, vertebral disc damage, and even spinal fractures during the winter season. Some of these injuries result from excessive stress to spinal structures and others by slip and fall accidents.
A study published by Brad Coffiner at Cornell University’s ergonomic department indicated ” … when handling heavy snow with a shovel, the L5/S1 disc has been identified as the weakest link in the body segment chain. The most severe injuries and pain are likely to occur in the back region.” Recognizing the low back is especially susceptible to strain or injury, it would be prudent to review steps to prevent injury.
Snow shoveling can be compared to weight lifting, and in some cases, the aerobic aspect of this activity is similar to a workout on a treadmill! In order to help your body function on demand, consider the following tips:
• Be heart smart: Don’t eat or smoke before shoveling snow. Avoid caffeine.
• If you experience pain of any kind, stop immediately and seek assistance.
• Pace yourself and take frequent breaks.
• If the ground is icy or slippery, spread sand or salt to create traction.
• Wear a hat and proper boots to stay warm and dry.
Select the proper shovel
• Choose an ergonomically correct shovel with a curved handle. This helps keep your back straighter reducing spinal stress.
• Sometimes a smaller blade is better. This will reduce amount of weight you lift.
• Push snow instead of lifting.
• Don’t throw snow over your shoulder. Go forward with the snow.
• Fresh snow is lighter – so clear snow as soon as it has fallen.
• Pace yourself and take frequent breaks.
Community Involvement
Not everyone is able to shovel snow or operate a snowblower. Consider contacting your local church or community organizations if you are unable to shovel or operate a snowblower for assistance to remove snow during this winter season.