The staff at Boone County Hospital Rehabilitation Services wants to help reduce the number of injuries that occur as a result of shoveling snow. Snow shoveling is a repetitive activity that can cause muscle strain to the lower back and shoulders. People between the ages of 20 and 50 are generally more likely than older individuals to injure their backs.
Tips to avoid winter back injuries:
- Wait until the afternoon to shovel. Many disc injuries occur in the morning when there is increased fluid pressure in the disc.
- Lift smaller loads of snow. Take care to bend your knees and lift with your legs rather than with your back.
- Use a shovel with a shaft that lets you keep your back straight while lifting. A short shaft will cause you to bend more to lift the load. Using a shovel that’s too long makes the weight at the end heavier.
- Because the spine cannot tolerate twisting as well as it can other movements, it is important to avoid excessive twisting and forward bending. Instead, you should bend your knees and keep your back as straight as possible so you are lifting with your legs. Step in the direction in which you are throwing the snow to prevent the low back from twisting. This will help avoid the “next-day back fatigue” experienced by many shovelers.
- Take frequent breaks when shoveling. Stand up straight and walk around periodically to extend the lower back. Standing extension exercises will help reverse the excessive forward bending that occurs while shoveling: stand straight and tall, place your hands toward the back of your hips and bend backward slightly for several seconds.
With proper precautions and the correct snow-shoveling technique, injuries to the shoulders and lower back can be avoided.
If you or someone you know has back pain, consult a physical therapist. Physical therapists, or PTs, have a unique body of knowledge that promotes optimal health and function through the application of scientific principles to prevent, identify, assess, correct and alleviate acute or prolonged movement dysfunction. Boone County Hospital Rehabilitation Services has numerous physical therapists, an occupational therapist and a speech therapist to meet all of your recovery needs. The office is located at Heartland Fitness Center. For more information, please call Rehabilitation Services at 432-7729.
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