Snow Shoveling Tips from Baltimore Chiropractor Dr. Michael Dorn

With this round of snow piling up, Dr. Michael Dorn of Baltimore Back and Pain Center offers some simple tips to avoid snow shoveling back strain. "When you venture out to shovel snow, you should take some precautions that could prevent injury," says Baltimore chiropractor Dr. Dorn. "The physical exertion of bending, lifting, and twisting, combined with the exposure to cold weather, can take a serious toll on the body and can also cause painful muscle spasms, strains or tears if you're not in shape."

Dr. Dorn continues, "You should consider the following tips before you grab your shovel after a major snowfall. There is a right and a wrong way to shovel snow, and paying attention to your technique can make a big difference in how you feel the next day."

Be prepared. Spray your shovel with Teflon so the snow will not stick to it. The more snow that stays on the shovel, the heavier it gets and that offers more chance for injury, and frustration.

Timing is everything. Listen to weather forecast so you can shovel in the best possible conditions. If possible, wait until the afternoon to shovel. Many disc injuries occur in the morning when there is increased fluid pressure in the disc because your body has been at rest all night.

Do a warm-up first. A tight, stiff body is asking for injury. A few minutes of stretching can save you a lot of pain later.

Layer your clothing. Layered clothing will keep your muscles warm and flexible. You can always shed a layer if you get too hot. Make sure you wear gloves that cover your wrists; if your wrists get cold, your fingers, hands and arms will be cold, too.

Wear the right shoes. Choose shoes with plenty of cushioning in the soles to absorb the impact of walking on hard, frozen ground.

Use the right size shovel. Your shovel should be about chest high on you, allowing you to keep your back straight when lifting. (Note: Save your money - don't buy a fancy ergonomic shovel; studies have shown that in some models, the hook end is too deep. Twisting to unload a shovelful of snow with this tool may hurt your wrists.) Also keep one hand close to the base of the shovel to balance weight and lessen the strain on your back.

Use proper posture. When you shovel, bend your knees and keep your back straight while lifting with your legs. Push the snow straight ahead; don't try to throw it. Walk it to the snow bank. Try to shovel forward to avoid sudden twists of the torso and reduce strain on the back.

Drink lots of water. Drinking water frequently throughout the day helps to keep your muscles and body hydrated. Be careful with drinking hot drinks like coffee or hot chocolate. Coffee contains caffeine, which has a dehydrating effect and adds more stress to the body.

Take your time. Working too hard and too fast is an easy way to strain muscles. Take frequent breaks. Shovel for about five minutes at a time and then rest for two minutes.

Make it a family activity. Who says the kids should only be sledding in the snow? The shoveling will get done a lot faster if you have help. Just watch out for the occasional stray snowball!

See your chiropractor. Gentle spinal manipulation will help keep your back flexible and minimize the chance for injury. If you do overdo it, we can help you feel better and prevent more injury. If we're not already there, program the office number into your contact list: 410-662-4476.

Baltimore Chiropractor Michael Dorn Discusses Chiropractic Tips For Winter Wellness

The cold temperatures are finally here. The "Polar Vortex" has hit Maryland. Even in Maryland, the winter months can be long and dreary. The once sunny skies become gray and it's much too cold to leave the warmth of your bed. But fret not, there are some simple, effective steps you can take to support your immune system and guard against any sniffles or coughs this winter season.

Baltimore Chiropractor Dr. Michael Dorn states, "During the winter months, people are more susceptible to the common cold, flu, and depression, so it's important to be conscious of a number of things to help stay healthy."

First, the "E word." Exercise! "There, I said it," continued Dr. Dorn. It's so easy to be glued to our computers and it's tempting to plop down in front of the TV after a long day at work. But, exercise can help give the immune system a much needed boost. Cold temperatures are no excuse to blow off your exercise routine. Staying even moderately active when it's cold out can help you avoid winter weight gain as well as coming down with colds and the flu. It also gives you countless other health benefits.

How about another "E word?" Eating ... healthy. Eating a healthy diet helps to keep your immune system up to par. Antioxidants such as vitamins C and E, and beta-carotene, selenium, and the mineral zinc are all important for proper immune function. Take a daily multivitamin or mineral supplement to complement your healthy eating habits. Because sunlight is scarce during the cold winter months, it can be very difficult to maintain high enough vitamin D levels, so make sure your supplement contains vitamin D3.

"Getting enough sleep is something we can all benefit from," shared Dr. Dorn. Proper rest is vital to a well-functioning immune system. Try to get enough sleep rest each night, but avoid oversleeping during the winter months. If you aren't getting high-quality sleep your health is bound to suffer. It can also affect your hormone levels and accelerate aging, and who wants that?

Dr. Dorn also recommends laughing! Laughter boosts the number of antibody-producing cells and enhances the effectiveness of T-cells, which leads to a healthier immune system. Positive emotions decrease stress hormones while negative emotions suppress immune activity. Go bowling, or skiing, or sled-riding - whatever makes you happy - this winter!

And don't forget that Baltimore Back and Pain Center is an excellent source for strengthening your immune system. Research has shown that those who have regular chiropractic adjustments have up to a 200% stronger immune system compared to those who do not. Call and schedule your appointment today, and if you are new to our office schedule a free consultation today and receive a free 30 minute hydromassage when you come in (that will certainly relax you and make you happy).