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Shoveling Snow Doesn’t Have to Be Backbreaking Work!

SNOW. You either love it or hate it, but either way; you have to get rid of it from your sidewalks and driveway. If you don't have the luxury of owning a snow blower, you may have to dig your way out.

But beware; shoveling the winter wonderland has its perils. In fact, many people sustain injuries every year through improper lifting, overexertion, or simply by trying to shovel too much snow. And there are some people who should never shovel snow. A study in the Journal of the American Medical Association found that people who rarely exercise are up to 30 times more likely to have a heart attack when they suddenly do something strenuous, such as snow shoveling. If you have a history of heart disease or are over 50, have your kids do the shoveling or pay someone else to do it.

There are many types of injuries that may occur as a result of shoveling snow; the most common is a lower back strain or sprain. Low back pain usually happens when you bends forward and then abruptly twist to one side, as so frequently happens while shoveling snow.

Instead of doing this, health experts recommend you move straight ahead, in the direction you’re shoveling. For example, shovel one long strip along your driveway, and then clear the remaining snow by pushing it the short distance across the driveway. If the ground is iced or slippery spread salt, sand or kitty litter to create better foot traction.

Some snow shoveling techniques you can use:
Shovel Early After Snowfall
New snow is lighter than heavily packed or partially melted snow. Try to shovel early and often, rather than waiting until that two-foot storm is all done. If the snow is already deep, shovel only small amounts (1-2 inches) at a time).

Shovel In the Afternoon
Shovel in the afternoon because many injuries occur in the morning when there is increased fluid pressure in your back's discs.

Warm Up
Walk and stretch indoors or out for five or ten minutes before beginning. Make sure your muscles are loose. Start slowly, with light loads on the shovel to open up your arteries gradually and continue at a slow pace.

Take frequent breaks
Stand up straight and walk around every 15 minutes or so to extend the lower back. And drink water because even though the air is cold, you could get overheated.

Keep Your Back Straight
Avoid bending from your waist, and make sure to keep your knees bent while shoveling. Tighten your stomach muscles while lifting to support your back muscles.

Widen Your Stance
Stand with your feet at hip width for balance and space your hands apart on the shovel handle to increase leverage.

Alternate Sides
Try alternating your shoveling stance by lifting with one hand and then switching to the other side. This will equalize the stress placed on your spine. Avoid twisting while lifting.

Push, Not Pull
Always try to push snow, rather than lifting it. A long-handled shovel makes it easier to maintain an upright stance while pushing snow. Walk to dump snow, instead of throwing it. If you must throw snow, try to use a smaller handled shovel to do so, and keep the shovel close to your body. In either case, spray the blade of the shovel with non-stick cooking spray before starting - the snow will slide easily from your shovel.

Dress Correctly
Dress in layers with a hat and gloves. If you begin to heat up, remove the layers as necessary. Also, be sure to wear sturdy shoes with non-skid, rubber soles for traction.

Remember that snow shoveling doesn't have to be backbreaking work. If you experience a muscle strain or low back pain, call HealthQuest Chiropractic at 1-877-489-HEAL (4325). We’ll see you right away!
 

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