Preventing Winter-Related Back Pain
The snow banks are piled high and we’re all sick and tired of shoveling for hours out in the cold, so we rush to get it done. But every year around this time, our clinic fills up with people who push it too far and end up with back, joint, muscle, or nerve aches and pains. So here are a few tips on how to avoid limping (or crawling) into a clinic.
Tip #1: Warm-up as if you’re Exercising
Excessive snow is a part of our lives as Edmontonians, we don’t see shoveling as a workout, just a chore. But shoveling is very strenuous! It involves many major muscle groups in the body, all the way from your feet to your shoulders. And much like you, your muscles don’t enjoy the cold weather. Try this quick routine before tackling the snow:
10 bodyweight squats
10 jumping jacks
10 arm circles or cross body reaches
These take less than 2 minutes but get your blood flowing, loosens your muscles, and primes your body for the heavy lifting ahead.
Tip #2: Shovel Smart, Save Your Back
Many of us grew up shoveling, but with the hustle and bustle of our daily lives we may not always be giving it our A-game. Proper technique goes a long way to protect your back.
Don’t overload your shovel – bigger scoops can easily weigh 25+ lbs
Lift with your legs – they are a lot stronger than your back
Turn, don’t twist – take an extra second to turn to face where you’re throwing snow to avoid straining your spine
These minor changes make major differences in how you use your muscles, which can save you a trip to a healthcare provider down the road.
Tip #3: Beware of Ice
We’ve all been there – you're tired, cold, and just want to go inside for some hot cocoa.
Take the extra time to use the scraper or ice melt on those pesky patches of ice.
Wear quality winter boots/shoes with good traction – grip matters!
Slip and fall injuries are very prevalent this time of year, ranging from annoying bruises, to more serious fractures and head traumas. Ice doesn’t discriminate and is out to get us all. A little extra attention might be the difference between a close call and a moment going viral on the ring camera recording.
Winter can be a lot of fun, but only if you are feeling your best. Following the tips above can help you stay happy, healthy, and ward off the winter woes. But if pain does manage to creep in, remember that chiropractors, physiotherapists, and massage therapists can help.