Throw out the snow—not your back

It’s winter on Long Island again and that can only mean one thing: snow. Shoveling snow is not only time-consuming, but it can also be dangerous when done incorrectly. Often, people don’t realize the strain and pressure they’re putting on muscles unaccustomed to the kind of exertion hours shoveling a driveway can cause. Follow these easy tips from the Orlin & Cohen Orthopedic Group to make sure you have a healthy and safe snow day.

• Warm up and stretch first. Cold and tight muscles are more injury prone, so take a brisk walk to get your muscles ready. Some basic squats, arm circles, and neck and hamstring stretches can keep you from seriously injuring yourself.
• Pick the right shovel. Let your shovel do the heavy lifting for you. A lightweight, ergonomic shovel with a curved handle will take some of the effort out of snow removal.
• Get a head start. Start shoveling at the beginning of snowfall and shovel frequently after. While you’ll be shoveling more frequently, this method will save you from shoveling inches (or feet) of heavy snow all at once, reducing the strain on your body.
• Skip tossing the snow to the side. Push the snow straight ahead and avoid twisting and turning movements.
• If you absolutely have to toss the snow, use these techniques:
  • Face toward the direction you’re throwing it to avoid twisting.
  • Bend at your hips and knees, not your back.
  • Push your chest out and keep your back straight.
  • For especially heavy loads, put one hand as close to the blade as possible.
  • Limit your arm extension.
• Pace yourself and take your time. Studies have shown that there are 11,500 snow-related emergency department visits each year. Allow yourself frequent breaks and seek immediate medical help if you feel chest pain, shortness of breath or excessive fatigue.

Are you suffering from back pain—shoveling-related or other? Contact the board-certified, fellowship-trained subspecialists Orlin & Cohen Orthopedic Group to find relief today.