Why
this happens
Many of us lead sedentary lives that involve working in front of a computer all day, every day, watching sporting events, TV shows and movies and eating less-healthy food (especially during the holidays). Then the first snowfall arrives, and we soon forget the physical demands shoveling hundreds of pounds of heavy, wet snow in freezing temperatures puts on our bodies. This can be a recipe for disaster if we haven’t kept ourselves in some type of physical shape previously.
Many of us lead sedentary lives that involve working in front of a computer all day, every day, watching sporting events, TV shows and movies and eating less-healthy food (especially during the holidays). Then the first snowfall arrives, and we soon forget the physical demands shoveling hundreds of pounds of heavy, wet snow in freezing temperatures puts on our bodies. This can be a recipe for disaster if we haven’t kept ourselves in some type of physical shape previously.
Some
information to keep you on your feet this winter
The back specialists at SpineOne have provided some information to help keep you out of the doctor’s office or emergency room this winter.
Check with your doctor
You should always check with your doctor before shoveling if you’ve already injured your back or you have another medical condition. Not only may you hurt your back, but also conducting strenuous work in the cold when you are not used to exercise may increase your chances for a heart attack. It may be best to hire someone else to clear the snow from your driveway.
Warm up
Let’s not kid ourselves. Shoveling snow is a strenuous activity. And you need to stretch to avoid injury like you would with any strenuous activity such as running, swimming, biking or playing sports.
Pace yourself
Rome wasn’t built in a day. Pace yourself and take frequent breaks. If the forecast calls for snowfall over an extended period of time, start shoveling early; it’s better to shovel a few inches of snow at a time than a foot or two all at once.
Use proper shoveling techniques
Distribute your weight evenly by bending at your knees and hips. Avoid twisting your back to throw snow on a pile; instead, turn your whole body. Take a look at this instructional video—Shoveling snow: How to prevent back injuries courtesy of Lenny Bernstein of the Washington Post before tackling old man winter this season.
The back specialists at SpineOne have provided some information to help keep you out of the doctor’s office or emergency room this winter.
Check with your doctor
You should always check with your doctor before shoveling if you’ve already injured your back or you have another medical condition. Not only may you hurt your back, but also conducting strenuous work in the cold when you are not used to exercise may increase your chances for a heart attack. It may be best to hire someone else to clear the snow from your driveway.
Warm up
Let’s not kid ourselves. Shoveling snow is a strenuous activity. And you need to stretch to avoid injury like you would with any strenuous activity such as running, swimming, biking or playing sports.
Pace yourself
Rome wasn’t built in a day. Pace yourself and take frequent breaks. If the forecast calls for snowfall over an extended period of time, start shoveling early; it’s better to shovel a few inches of snow at a time than a foot or two all at once.
Use proper shoveling techniques
Distribute your weight evenly by bending at your knees and hips. Avoid twisting your back to throw snow on a pile; instead, turn your whole body. Take a look at this instructional video—Shoveling snow: How to prevent back injuries courtesy of Lenny Bernstein of the Washington Post before tackling old man winter this season.
Get the proper equipment
Use a shovel that is the right height for you. We recommend one with an “S” shaped handle
for more efficient leverage and better body mechanics when shoveling. You should always try to push the snow
instead of lifting it. Spread rock salt or an “ice melter” on slick spots along
the walkway and/or driveway to avoid falls before shoveling.
Dress for success
Dress in layers that are warm and breathable, and
like mom says, “Don’t forget to put on your hat!” Choose thicker gloves that
keep your hands warm while providing a better grip on the handle of the shovel.
Probably most importantly, wear boots with a slip-resistant sole.
Listen to your body
If you feel any type of pain or shortness of breath
while shoveling, stop immediately and seek assistance. If you develop pain in
your lower back that radiates down one, or both of your legs, you may have a
more serious condition. If this is the case, or you fall down and injure your
back, you should seek out a qualified spine
specialist for proper
diagnosis and treatment like the physicians at SpineOne.
SpineOne offers a comprehensive evaluation, diagnosis and treatment plan tailored to
meet the needs of each individual patient. The physicians at SpineOne practice
minimally invasive procedures combined with other practices to get you back on
your feet and enjoying your life again. SpineOne provides doctor consultations,
imaging
and treatments all from the same facility for your convenience. Same-day
appointments are also available upon request.
Call 303.800.5611 or visit www.spineone.com today.
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