As I sit here and look out my window, I watch the snow begin to fall down. I am thinking about how excited I used to get when I was a kid knowing that school would be closed the next day. Today I sit here thinking of how many of my patients are going to come in on Thursday and Friday with aches and pains in their backs, shoulders, etc from shoveling. So, I have decided to write this blog in hopes that some will read it prior to their shoveling adventures tomorrow.
Here are some suggestions for preventing injury while shoveling:
1. If you have a large broom/brush available try to brush away as much snow as possible, as often as possible. The only catch to this is you have to stay on top of it and go out every so often to do this. If you periodically do this then the amount of snow to shovel will be significantly less and it will be lighter as well. It is much better for your body to push then it is to dig and lift. And, obviously, If you have a snow blower (or a neighbor does) try to use that instead.
2. When you are shoveling make sure you are mostly using your legs to maneuver the shovel. Lunge or squat as you bend to pick up snow with your shovel. Avoid keeping your knees straight and hinging at your hips. Also, don't rush it and try to pick up as much snow as possible. This most likely WILL cause you to hurt your back!! Please, please protect your back as much as possible.
3. Do not lift and swing the shovel around your body rotating your spine while your hips are stable. Lift the shovel and pivot your body where you want to place the snow.
4. Take breaks. Don't try to shovel everything at once. Brush what you can away, shovel, brush, shovel, have hot chocolate somewhere in between, build a snowman, do whatever! Just don't shovel for 2 hours straight. You will regret it for the next two days! I promise you that.
5. Keep your core tight! When you pick up that shovel, tighten your core by pulling your belly button in towards your spine and then begin shoveling. This will help stabilize your spine and prevent injury.
6. Last, but not least, if you can pay someone else to do it for you (or if they are nice enough to offer to shovel) then that would be your best bet. However, let them read this blog first! ;)
HAPPY SHOVELING!
I hope I don't have to treat any snow-related back injuries this week!!
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About Me
- Dr. Sara M. Velez
- NJ, United States
- Dr. Sara M. Velez completed her graduate studies at Seton Hall University where she obtained her Doctor of Physical Therapy and Master of Science in Athletic Training. She is licensed to practice in NY and NJ. Her specialties are sports and orthopedic physical therapy and she has a particular interest in working with football players, golfers, and overhead athletes. Dr. Velez has on-field clinical experience with high school, Division I-III college, and professional level sports. Dr. Velez was a Varsity high school and college level athlete in Track & Field. She is a new mom.
2 comments:
Amazing tips for injury prevention! It's so useful for us. Thanks for awaking me this great news. occupational health and safety training
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