Winter is here and snow shovelling will not be far behind. This can be a busy time for Chiropractors and Physiotherapists. Keeping our sidewalks and driveways clear of snow in the winter can be as ongoing as the back pain that can follow the shovelling. For some, this may mean getting the local teenager to do the heavy work, not a bad idea in hindsight when you are nursing a sore back. For most of us we will be outside meeting all our neighbours come the first good snowfall. The most common snow shovelling related injury is to the lower back, so it is important to know how to avoid back pain while clearing snow.
Why is snow shovelling so hard on the low back? It involves bending the spine forward to pick up the snow and twisting to move the snow. According to Dr. Stuart McGill, Professor of Spine Biomechanics and the University of Waterloo, these are the two movements that cause injury to the spine. When shovelling, try to bend at the hips and knees not your spine. Dr. McGill recommends sparing your back by resting your forearm on your thigh when lifting a load of snow with a shovel (see picture). It is better to avoid lifting a shovelful of snow altogether and instead use the shovel to push the snow forward.
Before you start shovelling snow make sure you choose the right shovel. The journal Geriatrics published some recommendations on choosing the right shovel. Choose a shovel that is an appropriate length so you don’t have to bend your back excessively. Choose a shovel with a plastic blade as this can be lighter than a metal shovel. Look for a shovel with a bent shaft as it requires less bending at the spine. Apply silicon spray to the shovel so that the snow doesn’t stick to it.
The Ontario Chiropractic Association has come up with a list of tips to help keep your back from being injured this snow season. Remember to dress for the weather. Wind-proof and water-proofed clothing in layering helps keep you warm. Don’t forget proper footwear with good treads to avoid slipping (spreading salt or sand can also help).
1. Don’t let the snow pile up: frequent shovelling makes for smaller amounts of snow being shovelled. Don’t overload your shovel.
2. Push don’t throw: where possible push the snow rather than trying to lift a heavy shovel and trying to toss the snow to the side.
3. Bend and your hips and knees: Bending at the hips and knees keeps your spine from having to bend. This keeps your back from positions that can injure and cause pain. Move your feet instead of twisting your spine.
4. Warm up: warming up involves activities such as walking and moving around. If you have been sitting, spend time standing before shovelling. Avoid stretches such as twisting and bending of the spine as these stretches can destabilize your back leading to injury.
5. Take a break: frequent breaks allow the muscles of the spine to rest and recover. Don’t keep shovelling if you are starting to feel discomfort in your back. If your pain persists you may be a good candidate to make use of our Chiropractic or Physical Therapy services here at Wellington Ortho & Rehab.
Wellington Ortho & Rehab has an Integrated Spine Program which incorporates Chiropractic, Physiotherapy and Massage Therapy. The Clinic also has Orthopaedic Surgeons and a Physical Medicine Specialist. We use evidence informed treatments to help settle your back pain and keep it better.
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