Lift Light, Shovel Right: Advice on Proper Lifting and Shoveling to Prevent Back Injury
At Merivale Chiropractic and Massage Clinic, we see more visits from patients with back pain, strain, and injury during the winter months. Shoveling snow, putting up holiday decorations, and lifting and moving heavy boxes can take a toll on your body - especially your back. If you have back pain that hasn’t gone away in a week, is worsening, or isn’t responding to rest and medication, it’s time to make an appointment with us for chiropractic back pain treatment in Ottawa, Canada, and read through our advice on proper lifting and shoveling to prevent back injury.
Choose the Right Time of Day
You can reduce your risk of injury or dehydration by choosing the right time of day to work outside. Do not shovel snow or do other strenuous outdoor activities in the winter in the early mornings or right after waking up. Your spinal discs are at a greater risk of damage. You should also avoid shoveling snow or doing strenuous outdoor work after eating a large meal or drinking alcohol.
Start Slow
Be sure to dress warmly and start slowly to reduce your risk of injury. Plan on shoveling multiple times if the snow is deep or heavy. It is less stressful on your body to shovel two inches of fresh, light snow than six inches of dense, packed snow. Clear a few inches at a time throughout the day, and take breaks every 10-15 minutes. Try spreading sand, rock salt, or kitty litter to improve your traction and reduce your risk of slipping.
Maintain Proper Form and Posture
Maintain proper form and posture as you shovel to protect your spine, back, and muscles:
- Keep your back as straight as possible at all times.
- Lead with your hips, not your back.
- Keep your chest out and forward.
- Bend with your knees and lift with your leg muscles.
- Keep your feet hip-width apart.
- Put one hand on the shovel handle and the other 12 inches lower.
- Lift smaller, lighter amounts of snow rather than heaping, heavy shovelfuls.
- Dump snow by pivoting your body along the direction of your foot.
- Avoid excessive arm movement.
Visit Our Chiropractors if You Have Back Pain After Snow Shoveling
If you have back, neck, shoulder, or arm pain after shoveling snow, our chiropractors at Merivale Chiropractic and Massage Clinic can help. We provide chiropractic care, massage therapy, and acupuncture to treat chronic aches and pains, stiffness, and inflammation. We can determine the cause of your pain and discomfort and design a personalized treatment plan that offers a drug-free alternative to pain management and injury rehabilitation. Call us now to schedule an appointment.
Posted In:
Chiropractic
Low Back Pain Treatment
Posture
