Did you know that snow shoveling is one of the more common causes of back injuries during the winter months. There are a few things you can do though to get your driveway cleared faster & with less risk of injuring your low back!
Once you are outside make sure you start slow and evaluate where you will begin. You do not want to have to move the snow more than once. If there is more than a foot of snow only take off the first 6 inches, dump the shovel then go back for the rest. You will wear out quickly if you try to get all the way down with one shovel full.
Don’t drive over snow as it will pack it down and make shoveling much, much, much harder! Always exercise first! Use the correct shovel!
Top 4 Exercises to do Before Taking on the Task of Shoveling
Don’t hurry to get outside. You must warm up your low back. Get your blood moving with a brisk walk or marching in place (don’t worry nobody will see you).
Squats – Place your feet hip width apart, weight in your heels, go only as low as you can without lifting your heels off the ground. Engage you abs when squatting. Do a set of 15 reps.
Arm Circles – Imagine you are doing the backstroke and freestyle swim. Gently move each arm through a circle in both directions for about 10 repetitions. Do not force the circle, keep it within your range of motion.
Neck Stretches – Standing or sitting up very straight, place one arm behind your back and gently tilt your ear down towards your shoulder on both sides. Do it slowly and breath through this movement. Do this 5 times on each side.
Hamstring Stretch – While standing, simply bend forward at the waist with arms hanging down and with legs relatively straight. Try to touch the toes but do not strain to do so. Stop when a stretch is felt in the hamstring. Hold for 10 seconds. Repeat 5 times
The Correct Shovel & Technique Can Give Your Low Back A Break
Having the right equipment is important. Below is an example of an ergonomically correct shovel.
What is ergonomically?
The applied science of equipment design, as for the workplace, intended to maximize productivity by reducing operator fatigue and discomfort.
How does this design help in a shovel?
The design of the shovel lets your low back to remain in a much more upright position making you use your butt and leg muscles for the majority of the lifting.
What is correct shoveling technique?
1. Keep your back straight as you move from the squat position to the upright position.
2. Use your shoulder muscles as much as possible.
3. Hold the snow shovel as close to your upper body as possible.
4. Keep one hand close to the shovel blade for better leverage.
5. Don’t twist your upper body as you throw the snow.
Unfortunately There is Always A Chance of Injuring Your Low Back (No Matter How Careful You Are)
Our compassionate staff at Align Chiropractic knows how important it is to get you help right away. That is why it is our policy for same day appointments with our Doctor. No need to suffer more than you already are. Give our clinic a call at 331-4220 and get your health back.
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