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.
