Winter has arrived and it is now time to find our boots and hats as well as our snow shovels in order to deal with that cold, white stuff! This time of year can be especially hard on our back and neck due to snow removal activities. Here are a few tips to keep in mind to minimize stress on your back and neck when dealing with the snow:
Take rest breaks
Shoveling or using a snow blower can be a tiring activity so if you give your body a short 2 minute break about every 15 minutes, it will go a long way. When resting, stand up straight or walk around to give your back a break.
Wait until the afternoon to shovel if possible
By waiting until the afternoon, it allows time for the fluid pressure inside the discs in your spine to increase which will lower your risk of injury.
Try not to bend over
Think as though there is a pole starting at your head and extending to your pelvis that doesn’t allow your back to curl forward. If you have to bend forward, bend at your waist and knees and keep your back straight. Everytime you allow your back to bend, it increases the stress by 10 times. So, if you are lifting 5 pounds of snow and you allow your back to curl forward, your back feels like it’s lifting 50 pounds!
Keep your loads as light as possible
This will decrease the work load on your body and allow you to work longer. Remember to bend your knees and lift with your legs rather than your back.
Avoid twisting your back
When you repetitively twist your spine, it puts you at risk for a serious back injury. Try to step in the direction in which you are throwing the snow in order to avoid twisting your trunk.
Ask for help
This may not always be an option, but if it is, do not be afraid to ask. You could be saving yourself a lot of pain and suffering by simply asking for help.
If you do encounter low back or neck pain, or any other aches and pains from the winter weather, our physical therapists can help you feel better. Please call to make your appointment so we can help you with your pain as soon as possible.
Take rest breaks
Shoveling or using a snow blower can be a tiring activity so if you give your body a short 2 minute break about every 15 minutes, it will go a long way. When resting, stand up straight or walk around to give your back a break.
Wait until the afternoon to shovel if possible
By waiting until the afternoon, it allows time for the fluid pressure inside the discs in your spine to increase which will lower your risk of injury.
Try not to bend over
Think as though there is a pole starting at your head and extending to your pelvis that doesn’t allow your back to curl forward. If you have to bend forward, bend at your waist and knees and keep your back straight. Everytime you allow your back to bend, it increases the stress by 10 times. So, if you are lifting 5 pounds of snow and you allow your back to curl forward, your back feels like it’s lifting 50 pounds!
Keep your loads as light as possible
This will decrease the work load on your body and allow you to work longer. Remember to bend your knees and lift with your legs rather than your back.
Avoid twisting your back
When you repetitively twist your spine, it puts you at risk for a serious back injury. Try to step in the direction in which you are throwing the snow in order to avoid twisting your trunk.
Ask for help
This may not always be an option, but if it is, do not be afraid to ask. You could be saving yourself a lot of pain and suffering by simply asking for help.
If you do encounter low back or neck pain, or any other aches and pains from the winter weather, our physical therapists can help you feel better. Please call to make your appointment so we can help you with your pain as soon as possible.
Comments