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Tuesday, January 25, 2011 by admin.
As I write this, a gentle snow is falling, adding a white outline to the trees outside my window. Who would ever think shoveling snow could be so dangerous to your health? The tragedy of the fatal or near-fatal heart attack or stroke caused by shoveling snow tends to overshadow a much more common problem -back pain.
A shovel of snow weighs 5-10 pounds. This may feel more like 20-40f pounds because of leverage due to the l9ng handle of the shovel. The average driveway will hol,d hundreds of pounds of snow, requiring numerous repetitions.
We have found bending and twisting is one of the most common ways to put your back out of alignment resulting in a back sprain/strain. You are at high risk for a back injury when combining repetitive lifting, bending and twisting.
Snow presents a challenge to most people in that the cold air is invigorating. You feel like working and warming up. This may lead to fatigue, numbing your senses and masking the severity of back strain. Typically, you want to get the job done, which results in too much exertion without enough rest breaks.
The following tips are helpful for staying safe:
1. Dress warm enough, but not too much to sweat while you work. This can lead to rapid cooling when you stop.
2. Use a pusher-type shovel. Spray it with Teflon so snow will not cling.
3. Try not to lift snow or throw it if possible.
4. Keep one hand close to the base of the shovel to balance weight and lessen the back strain.
5. Don’t bend and twist simultaneously. Act like a robot and pivot with your feet rather than twist.
6. Bend your knees and keep your back straight as possible when you lift.
7. Work slowly. Shovel 5 minutes and rest 2 minutes.
8. If you feel tired or short of breath, stop and rest. Stand up straight and breathe deeply.
9. If you feel a twinge of back pain, stop and rest. If need be, apply ice to the area. Ignoring these signals often results in a much more significant back strain.
10. If you suspect heart attack or stroke, call 911 immediately. It is much better to be safe than sorry concerning these conditions. Both are life-threatening.
Chiropractic care is extremely effective in treating a back sprain/strain. If your pain does not resolve with rest and ice, come in for treatment within the same week. The sooner we treat you, the faster you heal.
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