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By Louis Neipris, M.D., HealthAtoZ writer
During the winter, many people visit their doctors complaining of back pain. Often, they blame the last snowfall. After shoveling the driveway, their backs feel stiff and achy. Others have sudden pain the moment they pick up a shovel. Shoveling snow can result in anything from muscle strain to slipped disks to fractures. However, if you follow a few simple tips, low back pain can be prevented.
Save Your Back When Shoveling
- Select a proper shovel. Consider two types of snow shovels. One lifts loads of snow. The other - with a wide, curved blade - is used as a "plow." Make sure both types of shovels have curved handles with plastic, lightweight blades. The curved handle helps you keep your back straight when lifting the snow-filled blade off the ground - or when you push snow aside with the plowing shovel. Make sure the handle of your snow shovel reaches your chest.
- Wear the right clothing
- Most of your body heat is lost through your head, so wear a hat.
- Dress in loose-fitting layers that will allow you to stay dry and warm.
- Warm up first. Shoveling is a combination of weightlifting and cardiovascular exercise. Like any other exercise, warm up first to avoid injury.
- Warm up your muscles by taking a walk. You can also march or jog in place.
- Perform stretching and flexibility exercises for at least five minutes - stretching you back, arms and legs. Each stretch should be a slow, relaxed movement with full breaths in and out. Stretch to the point of mild tension, not pain.
- Technique
- Space your hands apart for leverage. This makes it easier to lift a blade filled with snow.
- Space your feet shoulder-width apart.
- Bend at the knees - not the waist. If you do bend at the waist, bring your hands closer to the end of the shovel or get a shovel with a longer handle.
- Tighten your abdominal muscles every time you lift a load of snow.
- Keep your head down and in line with a straight back.
- Keep each shovelful close to the body. Avoid extending your arms.
- Minimize the distance you carry the snow. Walk each shovelful just a few feet, as close to the ground as you can, then dump it by flipping the handle with your wrists. Avoid throwing loads of snow over your shoulder.
- Clear deep snow layer by layer.
Caution
Your heart and back work very hard when you shovel. If you have heart trouble, or have risks for heart disease, shoveling can lead to a heart attack. Talk to your doctor before shoveling snow. If you feel chest pain or become short of breath while shoveling, stop immediately. Ask a family member or neighbor to help.
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External Sources
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American Association of Retired People
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National Institute of Neurological Disorders and Stroke
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