Nov 24
One of the best ways to injure your back is to twist with a heavy load that is far away from your body. Then do it over and over again. Snow shoveling is perfect for this. The cold weather only complicates things by making your muscles less flexible and more prone to tear.
Here are some ideas on how to shovel smarter:
- warm up first. See my video on lower back stretches.
- switch sides. Most of us tend to use our dominant side when doing a strenuous activity. Let other muscles and joints take turns. Alternate your stance every few minutes with one foot in front of the other.
- layer your clothing. That way your muscles can start warm, but you can shed a layer once things get heated up.
- spray your snow shovel with teflon. If the snow doesn’t stick, it won’t be so darn heavy.
- use a shovel that is about chest high. This will help you keep your back straighter when shoveling. Bend your knees.
- don’t throw snow, walk it over to your pile. Avoid twisting.
- If you can help hit, shovel when it is later in the day. Spinal disc injuries usually occur in the mornings because there is more fluid pressure in the discs after resting.
- A regular adjustment to the spine from your chiropractor can keep everything moving well and miniminze discomfort too.
