Snow Shoveling Back Pain

[admin]

It's that time of year again when you need to be careful if you have to go out and shovel snow. Every year lots of people suffer from back pain after going out to clear their paths and driveways.

Shovelling can put a lot of strain on the muscles in your back and the the constant bending and twisting can cause both muscle and disc injuries. Also remember to be careful on the icy and slippy conditions - falls can cause as many back problems as the actual shovelling. So here's a few things to think about before starting:

- make sure you stretch and warm up
- use a shovel that is ergonomically shaped or better still get a snow blower
- dress warmly in layers to keep your muscles warm
- don't try and lift too heavy a load, so know your limits and pace yourself
- put down sand, salt or ice melt so that you don't slip
- wear boots with good traction
- bend at the knees, rather than just using your back

Do you have any other tips or advice to help prevent back injuries in the snow.

[admin]

When shoveling snow try and follow these tips to help avoid back injuries:

- Lift small amounts of snow
- Keep the shovel close to you rather than stretched out
- Bend your knees and lift with your leg muscles, keep your back straight (try not to bend at the waist)
- Carry the snow forward and pile it up (rather than twisting and throwing sideways)
- Try and carry it as short a distance as possible
- If possible push the snow rather than lifting it

if you're out of shape, or have had back injuries in the past, then check with your doctor before taking on a large snow storm. If you're really out of shape you could also get someone to do it for you, such as a son/daughter or younger neighbor, even if you have to pay them, it may be better than injuring your back - and remember to give them the tips above.

[admin]

If you do get back pain then read the following threads for information on back pain relief. Most back pain should go away with a little time and following some of the other tips on this forum.

- Cold and then heat therapy
- Back pain medications
- Physical therapy
- Exercise - it's better to move your muscles and joints than to rest (see your doctor for the right exercises for your condition)

Make sure you stop and take a break - you may have to do this, since your back won't let you do more. The key thing is to listen to your body and ease up on the strain you're putting on your back.

If you do have serious and consistent pain go and see your doctor.

[admin]

Some thoughts on the best snow shovel:

- choose an ergonomic shovel - generally those with a curved handle - so you have to do less bending.
- choose a smaller shovel, so you don't pick up as much snow. The lower weight is less likely to cause any strain or injury.
- choose a shovel that you can push with. It's better to push the snow that to lift (and twist).
- pick a lighter shovel - it's less weight to lift

better still get a snow blower

[admin]

Having just spent quite a bit of today shoveling some of the 2 feet of snow that just fell around Boston it's been good to have an ergonomic shovel (We have both and the ergonomic one just feels so much better and far less of a strain). I was also really thinking about bending my knees while doing this, rather than letting my back take all the weight.

I also made sure to do some stretches before going out there and incorporated some yoga postures as part of the stretching.

The net result - I feel tired after shoveling a lot, but my back feels fine, thankfully.

[admin]

According to the U.S. Consumer Products Safety Commission:

In 2008, more than 70,000 people were treated in hospital emergency rooms, doctors’ offices, clinics and other medical settings for injuries sustained while shoveling or otherwise removing ice and snow manually.

“Shoveling the snow involves a lot of bending and heavy lifting, particularly in wet snow,” says Michael F. Schafer, MD, orthopaedic surgeon and spokesperson for the American Academy of Orthopaedic Surgeons (AAOS). “It may be especially vigorous for people who do not regularly exercise, as their backs, shoulder and arm muscles may not be prepared for that level of activity.” Dr. Schafer adds, “if you feel any pain while shoveling, stop and rest.”

The AAOS offers the following tips to prevent injuries while shoveling and using a snowblower:

- Check with your doctor. Because this activity places high stress on the heart, speak with your physician first. If you have a medical condition or do not exercise regularly, consider hiring someone to remove the snow.
- Dress appropriately. Light, layered, water-repellent clothing provides both ventilation and insulation. It is also important to wear the appropriate head coverings, as well as mittens or gloves and thick, warm socks. Take a break if you feel yourself getting too hot or too cold.
- See what you are shoveling/snow blowing. Make sure that your hat or scarf does not block your vision. Watch for ice patches and uneven surfaces. Avoid falls by wearing shoes or boots that have slip-resistant soles.
- Clear snow early and often. Begin when a light covering of snow is on the ground to avoid trying to clear packed, heavy snow.

Shoveling:
- Warm up your muscles. Shoveling can be a vigorous activity. Before you begin, warm up your muscles for 10 minutes with light exercise. Be sure to include your leg muscles—heart attacks and similar injuries are sometimes the result of working the smaller muscles of your arms and back while not using the large muscle groups of the legs.
- Pace yourself. Take frequent breaks and replenish fluids to prevent dehydration. If you experience chest pain, shortness of breath or other signs of a heart attack, seek emergency care, such as by calling 9-1-1.
- Use a shovel that is comfortable for your height and strength. Do not use a shovel that is too heavy or too long for you. Consider buying a shovel that is specially designed to prevent too much stooping. Space your hands on the tool grip to increase your leverage.
- Push the snow instead of lifting it, as much as you can. If you must lift, take small amounts of snow, and lift it with your legs: Squat with your legs apart, knees bent and back straight. Lift by straightening your legs, without bending at the waist. Then walk to where you want to dump the snow; holding a shovelful of snow with your arms outstretched puts too much weight on your spine.
- Do not throw the snow over your shoulder or to the side. This requires a twisting motion that stresses your back.