Don’t hurt your back – Tips for safe snow shoveling from your Burnsville Chiropractor

It’s true. Winter isn’t over, yet, for Burnsville, MN, which means there is bound to be more snow. And, with more snow comes more snow shoveling, and opportunities to injure yourself in the process. Your chiropractor wants you to be smart and safe when shoveling the white stuff.

It’s Exercise

Treat it like an exercise workout, because it is. The best way to get through a hard workout is to maintain your workout program throughout the year. Like with any workout, start slow with a warm-up for 5-10 minutes. It’s best to keep your muscles warm, but not overheated, so wear layers. And, keep hydrated by drinking water.

Planning

Plan ahead and listen to the weather forecasts. You may need to rise early, so you can take your time shoveling before work. Injuries happen when you rush. It’s best to shovel small amounts over a long period of time.

Tips to Avoid Injuries

• Push the snow ahead. Never throw it behind you.
• Avoid twisting your hands and wrists. If you already have an injury, wear a brace.
• Bend your knees and use your legs to lift, not your back.
• Avoid twisting your back when lifting or throwing the snow off the shovel.
• Be aware of ice, which can cause you to fall. Throw salt on the ice to melt it or kitty litter to add traction.
• Take breaks as needed, so you don’t over-stress your body. If you are short of breath, feel dizzy or feel chest pain, stop shoveling immediately.
• Look for the best-sized shovel for you. A shovel that doesn’t fit your body will cause you to over-compensate and may lead to injury.
• Wear proper-fitting boots, which give your feet the proper support.

After you finish, if you feel sore, apply ice for 20 minutes a few times a day. If you do injure yourself, see your chiropractor for an evaluation. 

Photo by Filip Mroz on Unsplash