“Snow, snow go away, come again another day!” This little rhyme doesn’t seem to work when clearing the snow from the driveway… or sidewalk or road, which means it is often up to you. The slick fluff that’s fun for kids can be a nightmare for adults, especially if you already suffer from back or neck pain. Living in Northern Michigan means dealing with snow, but it doesn’t have to mean laying on an ice pack after shoveling the snow. Here are some tips on how to shovel snow without hurting your back.
Warm Up Before Shoveling
Shoveling snow is work, but it’s also exercise. You wouldn’t start out sprinting while running a race, so don’t start shoveling as fast as you can without stretching and warming up your muscles. Doing some jumping jacks, bending forward and stretching your back and running in place inside are great ways to warm up.
Wear Layers
You can get really hot while shoveling - as long as it’s not -20 out - so be sure wear a few breathable layers under your coat. You want to maintain a balance of warm without getting too hot so your muscles stay warm.
Take a Break
Don’t forget to take a break while shoveling so you can rest your muscles and drink water. You can still become dehydrated in the cold and pushing sore and tired muscles on an icy driveway is a good way to ensure falling.
How to Shovel Snow Properly
Push the snow with a shovel on the ground as much as possible instead of throwing it. Snow can be a lot heavier than you think, especially when it’s wet. Twisting to throw a shovel of snow can lead to a misalignment in your back or neck. Bend your knees when you do need to lift snow to move the strain of the weight from your back to your legs. Go as slow as you need to avoid slipping and falling.
Spread Salt or Sand Where You’ve Shoveled
Take some salt or sand with you to cover the ground as you shovel to help add a layer of traction so you don’t fall. This will also be helpful for when you walk to get the mail and so other people don’t fall on your driveway or sidewalk.
Wear Boots or Shoes with Grip
You know the ground is covered in snow, but what you don’t know is whether or not ice is under all the snow. Wear shoes or boots that offer a grip. Tennis shoes often have a grip, but they can leave your feet cold and wet. Winter boots are a good option to keep your feet warm and dry without sliding around.
Icing Is Your Friend
Ice your back and neck after shoveling if you feel any aches and pains. Put an ice pack on the area that is hurting for 15 minutes at a time. A warm bath with Epsom salt can also loosen up and relax your muscles.
Let Dr. Rob know of any soreness or pain from shoveling during your next visit and he will be happy to address it, makes spinal adjustments as needed and provide specific tips and stretches to help you avoid future pain while shoveling snow. There are also plenty of kids in the area looking to make some extra money if shoveling snow causes too much back pain!
For more information about Grand Traverse Family Chiropractic and the chiropractic techniques used, connect with Dr. Rob on the web at www.grandtraversefamilychiro.com and on Facebook at www.facebook.com/grandtraversefamilychiro. Visit the office located in Copper Ridge in Traverse City, Michigan.