Snow removal is one of the most common causes of back injuries during the winter.
Using the wrong body mechanics can put high amounts of stress on the lower back. This undue stress can cause variations of muscle strains and possibly more serious injuries such as disc herniations. The following five snow removal tips can help to avoid low back injuries.
1. Pick the right snow shovel.
An ergonomic shovel can help minimize some of the effort needed to shovel snow. A shovel with a curved or adjustable handle will minimize bending of the back and focus primarily on slight knee bending.
2. Warm up thoroughly.
Cold, tight muscles are more prone to injury than warm, flexible muscles. Before you start shoveling make sure you warm up for about five to ten minutes by stretching the low back and hamstrings as well as a light walk.
3. Pace yourself.
When shoveling, stick to small amounts at a time instead of large piles of snow. Also take periodic breaks every 10-15 minutes or if you feel like you are overworked. Take this opportunity to stretch out the major muscle groups which include shoulders, low back, and legs.
4. Use ergonomic lifting techniques.
When possible push snow to the side rather than lifting it. When lifting is necessary make sure to:
Bend at the hips with the chest pushed forward, and lift with your legs.
Always face the object you intend to lift.
Keep loads light.
Avoid twisting by pivoting your whole body.
Keep heavy loads close to the body.
Walk the snow to a different area rather than tossing.
Keep hands about 12 inches apart when gripping the shovel.
Always face the object you intend to lift.
Keep loads light.
Avoid twisting by pivoting your whole body.
Keep heavy loads close to the body.
Walk the snow to a different area rather than tossing.
Keep hands about 12 inches apart when gripping the shovel.
5. Keep your feet on the ground.
Slippery conditions can lead to slipping and/or falls causing muscles strains in your low back. Using sand or salt and wearing boot with good traction can also to help minimize slippery conditions.
If injuries still occur while shoveling make sure get ice on the injured area immediately for twenty minutes to help minimize the inflammation from setting in and contact your local chiropractor immediately. Chiropractic treatments along with muscle work and stretches can help you get back to health quickly and efficiently.
http://www.spine-health.com/wellness/ergonomics/snow-shoveling-techniques-prevent-low-back-injuries
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