Winter Has Come: Shovel Snow Properly!
The snow is here and that means shoveling, and lots of it. During the winter months, snow shoveling can be a pain, considering each shovelful of snow can weigh over ten pounds. That’s a lot of repetitive lifting, and wear and tear on your back. These back health tips will relieve the hassle of clearing your driveway and help keep your back strong all winter long.
Let’s work together and break it down into 3 simple steps: Step one let’s call the warm up. Step two is the event of shoveling and step three is the cool down.
The warm up: There is new scientific research released to the public describing injury prevention before physical activity. It goes in depth describing the way to properly WARM UP before doing so. It was found that static stretching (sitting and stretching) is NO more beneficial than doing nothing at all. So instead of sitting and trying to stretch, let’s get you moving. Start by going for a light walk around the block, or a few safe passes up the stairs. Some other alternatives are to rise up on your toes and back to your heels multiple times or even simple squat maneuvers. Focusing on warming up the lower body will be very beneficial in preventing and helping those lifting techniques. Addressing the hamstring, quads, and glute muscles will be very helpful in creating a strong back.
Step two is the shoveling activity: Many things to keep in mind here, but let’s start with alternating. Whether you are right hand dominant or left, when you are pushing or lifting the snow switch up sides periodically and create a better balance in the body. Remember to lift with your legs and not your back, a simple cue for this is to make sure your back isn’t too rounded and your knees are bent. There are many skills and exercises that can be taught to strengthen these movements. Create a stable base. As we know, snow and ice are very slippery so make sure your feet are secure and planted to the ground. Last but not least, one simple thing to remember is to lift close to your body. The further away the load you are lifting, the more risk there is for injury. Stay hydrated, take breaks and be conscious of your surroundings.
Finally, the third step: the cool down: After hanging up the shovel and kicking the boots off, try not to immediately jump on the couch and put your favorite show on. Grab a drink of water, again, make sure you have no aches or pains arising, and continue to be conscious of what your body is doing!
If you are looking for additional advice or someone to show you some proper biomechanics on dealing with the snow, feel free to stop into the Bragg Creek Chiropractic Clinic. We will do full assessments and examinations to address your concerns and make sure you are able to clear that snow pain free all winter long! If you are having any aches or pains we would love to help.
If you would like to learn more information on these exercises or would like a program tailored specifically for you, please stop by the clinic or give me a call.
Wishing you and your family a safe and happy holiday!
By Dr. Ryan Derochie
Bragg Creek Chiropractic Clinic
