By Dr. John A. Papa,
DC, FCCPOR(C)
The
winter season is upon us and extra precaution must be taken as snow removal and
icy walking surfaces can contribute to an increased risk of back injuries. Included below are some useful tips that can
be followed to help keep your back healthy and injury free this winter season.
1. Warm up: Prepare your body for physical activity by
stimulating the joints and muscles, and increasing blood circulation. Climbing stairs, marching on the spot, or
going for a quick walk around the block can serve as excellent warm-up
activities in five to ten minutes.
Follow this with some gentle stretches and exercises for the back.
2.
Push, don’t
lift: Push the snow to one
side and avoid lifting. If you must
lift, keep the shovel close to your body and avoid twisting and turning by
positioning yourself to lift and throw straight at the snow pile. Be sure to lift slowly and smoothly and do
not jerk with your lifts.
3.
Hinge the hips, bend the knees, keep the back
straight and brace: Use your
hips, knees, legs and arm muscles to do the pushing and lifting while keeping
your back straight. Maintaining the
natural and neutral curves of your back is important, as this is its strongest
and most secure position. Contracting
and bracing your abdominal muscles during lifting improves spinal stability and
decreases the chance of injury.
4.
Use the right shovel: Use a lightweight, non-stick,
push-style shovel. Separate your hands
as much as possible on the shovel handle for better leverage against the weight
of the snow.
5.
Dress for the job: Wear warm clothing to protect yourself
against the elements. Shoes and boots
with solid treads and soles can help minimize the risk of awkward twisting,
slips and falls.
6.
Don’t let the snow pile up: Removing small amounts of snow on a frequent
basis is less strenuous in the long run.
7. Watch the ice: Caution should be exercised around icy
walkways and slippery surfaces.
Intermittent thaws and subsequent freezing can give way to ice build-up
under foot increasing the risk of back twisting, slips and falls. Coarse sand or ice salt can help give your
walkways and driveways more traction.
8.
Take a break: Know your physical limits. If you feel tired or short of breath, stop
and take a rest. Make a habit to rest
for a moment every 10 or 15 minutes during shoveling. This is especially important if the snow is
wet and heavy. Stop shoveling
immediately if you feel chest or back pain.
In
the event that you suffer a back injury that does not subside, you should
contact a licensed health professional who deals in the diagnosis and treatment
of back pain. For more information,
visit www.nhwc.ca.
This article is a
basic summary for educational purposes only.
It is not intended, and should not be considered, as a replacement for
consultation, diagnosis or treatment by a duly licensed health practitioner.
