SNOW SHOVELING SAFETY TIPS
Winter is upon us, and injuries are lurking around the corner. Anyone who has shoveled knows how good a workout it can be, but despite the benefits, shoveling snow can also be physically stressful and can take a serious toll on the body. Taking measures before you get started can help for you to avoid the most common injuries.
- LAYER YOUR CLOTHING Layered clothing will keep your muscles warm and flexible. You can always shed a layer if you get too hot.
- WEAR THE RIGHT SHOES Choose shoes with plenty of cushioning in the soles to absorb the impact of walking on hard, frozen ground.
- DO A WARM-UP FIRST A tight, stiff body is asking for injury. A few minutes of stretching can save you from a lot of pain later. Don't forget to breathe. Holding your breath makes you tight and stiff.
- TIMING IS EVERYTHING If possible, wait until the afternoon to shovel. Many spinal disc injuries occur in the morning when there is increased fluid pressure in the discs because your body has been at rest all night.
- USE THE RIGHT SIZE OF SHOVEL Your shovel should be about chest high on you, allowing you to keep your back straight when lifting. Save your money - no need to buy a fancy shovel. Spray your shovel with Teflon so the snow won't stick to it. Also keep one hand close to the base of the shovel to balance weight and lessen the strain on your back.
- USE PROPER POSTURE When you shovel, bend your knees and keep your back straight while lifting with your legs. Push the snow straight ahead; don't try to throw it. Shoveling forward will avoid those sudden twists of the torso and help reduce the strain on the back.
- TAKE YOUR TIME AND DRINK LOTS OF WATER Working too hard, too fast is an easy way to strain muscles. Take frequent breaks about every five minutes and then rest for two minutes or so drinking water frequently. Water helps to keep the muscles and body hydrated. Be careful with hot drinks like coffee or hot chocolate. Coffee contains caffeine, which has a dehydrating effect and adds even more stress to the body.
- SEE YOUR CHIROPRACTOR Gentle spinal manipulation will help keep your back flexible and minimize the chance for injury. If you do overdo it, your chiropractor can help you feel better and prevent further injury.
