Oh Weather Outside is Frightful; Tips to Protect Your Back This Winter Season
Donald Valentine, DC, MSW
As the snow begins to fall, you know you’ll have to get back into the annual routine of shoveling your driveways and sidewalks. How can the process of removing something so naturally beautiful, soft, and fluffy cause so much chaos in our bodies? Maybe it’s the weekend warrior approach, or maybe it’s the git’ er dun mentality that drives us up to and through any pain we feel? Or is it simply the monotony of push-lift-throw for a few hundred repetitions (multiple days in the week…I hope not this year) performed by an inadequately prepared body?
Each winter season people suffer from muscle fatigue, low back strain, vertebral disc damage, and even spinal fractures. Remember that shoveling can be as demanding as weightlifting or running on a treadmill. And as an interesting fact, according to a study at Cornell University on the Ergonomic Design of the Snow Shovel, the L5/S1 disc is the weakest link in the body motion chain during the task of lifting a heavy snow shovel. By the way, L5/S1 is the last disc at the base of your spine and it’s the one associated with dreaded sciatic pain. The point to make here is that the most severe injuries and pain incurred by snow shoveling are most likely to occur in the back region.
Now you are talking in my language. Chiropractors are back region specialists who can offer natural pain relieving treatment without the use of drugs or surgery. Anyone with low back pain should seek treatment options from a licensed chiropractor. The main method of treatment is hands-on work or manipulation of the spine, muscles, or soft tissue structures associated with the presenting complaint. I’ll save that for a later discussion.
But I digress, this article is about protecting backs from the burden of shoveling snow. Here are a few helpful tips to prepare you for the inevitable snow shovel routine:
• Warm Up: Muscles that are prepared to work are far less likely to get injured. Take some time to stretch your shoulders, legs, and back to prepare yourself for activity.
• Good Posture: Stand tall, think good posture. Avoid leaning forward and bending at the waist when lifting. Lift with your legs and maintain the natural curves in your spine!
• Choose Good Shovel: A push shovel is relatively safer than one designed for lifting. Choose your shovel size based on your strength. Choose plastic- it may not be as durable, but it is lighter that aluminum or steel. The ergonomic handles are a good choice. Snow can weigh over 20 pounds per shovel when compact and wet.
• Body Position and Leverage: Place your hands far enough apart to easily lift the shovel. Lift and dump the snow in front of you. Do not twist or throw over your shoulder.
• Pace: Move and shovel at a safe pace. Pay attention to how much you sweat and how hard you are breathing.
This list is by no means exhaustive, rather, it should highlight the broader goal of preparing your body to do hard work with less or no injury. And in the event that pain finds your body during this Winter season, do not hesitate to consider chiropractic as a natural remedy.
For more information or to set up an appointment
please contact S’eclairer. Phone: 724-468-3999
Donald Valentine, DC, MSW
As the snow begins to fall, you know you’ll have to get back into the annual routine of shoveling your driveways and sidewalks. How can the process of removing something so naturally beautiful, soft, and fluffy cause so much chaos in our bodies? Maybe it’s the weekend warrior approach, or maybe it’s the git’ er dun mentality that drives us up to and through any pain we feel? Or is it simply the monotony of push-lift-throw for a few hundred repetitions (multiple days in the week…I hope not this year) performed by an inadequately prepared body?
Each winter season people suffer from muscle fatigue, low back strain, vertebral disc damage, and even spinal fractures. Remember that shoveling can be as demanding as weightlifting or running on a treadmill. And as an interesting fact, according to a study at Cornell University on the Ergonomic Design of the Snow Shovel, the L5/S1 disc is the weakest link in the body motion chain during the task of lifting a heavy snow shovel. By the way, L5/S1 is the last disc at the base of your spine and it’s the one associated with dreaded sciatic pain. The point to make here is that the most severe injuries and pain incurred by snow shoveling are most likely to occur in the back region.
Now you are talking in my language. Chiropractors are back region specialists who can offer natural pain relieving treatment without the use of drugs or surgery. Anyone with low back pain should seek treatment options from a licensed chiropractor. The main method of treatment is hands-on work or manipulation of the spine, muscles, or soft tissue structures associated with the presenting complaint. I’ll save that for a later discussion.
But I digress, this article is about protecting backs from the burden of shoveling snow. Here are a few helpful tips to prepare you for the inevitable snow shovel routine:
• Warm Up: Muscles that are prepared to work are far less likely to get injured. Take some time to stretch your shoulders, legs, and back to prepare yourself for activity.
• Good Posture: Stand tall, think good posture. Avoid leaning forward and bending at the waist when lifting. Lift with your legs and maintain the natural curves in your spine!
• Choose Good Shovel: A push shovel is relatively safer than one designed for lifting. Choose your shovel size based on your strength. Choose plastic- it may not be as durable, but it is lighter that aluminum or steel. The ergonomic handles are a good choice. Snow can weigh over 20 pounds per shovel when compact and wet.
• Body Position and Leverage: Place your hands far enough apart to easily lift the shovel. Lift and dump the snow in front of you. Do not twist or throw over your shoulder.
• Pace: Move and shovel at a safe pace. Pay attention to how much you sweat and how hard you are breathing.
This list is by no means exhaustive, rather, it should highlight the broader goal of preparing your body to do hard work with less or no injury. And in the event that pain finds your body during this Winter season, do not hesitate to consider chiropractic as a natural remedy.
For more information or to set up an appointment
please contact S’eclairer. Phone: 724-468-3999
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