Winter is here and chances are a significant snowfall (one that requires shoveling) will happen soon. This made me think now is a good to impart some winter tips for injury prevention. Every winter, an influx of patients come to physical therapy with injuries sustained in the snow/ice. While I recognize it is impossible to avoid all injuries, there are ways to prevent them.

First, make sure to have good footwear. Slipping on snow/ice is hazardous to your health. Common injuries from a slip/fall include broken arms/ankles, fractured hips, and lower back injuries.

Second, remember snow shoveling is a cardiovascular activity. Each year, nearly 800 people suffer a heart attack shoveling snow. For those who may not be in shape, shoveling will place an increased strain on your heart. Other associated factors include: holding ones breath, known heart disease and cold weather (causes blood vessel constriction). It is ok to take breaks to rest your body. Or better yet, hire someone young to do the work for you.

Next, consider not waiting until the snow has fully stopped especially if it is a heavy snow. Addressing the snow in smaller chunks will lighten the load upon the body. Another way to address the strain involves, pushing vs lifting the snow. Better yet, use a snow blower. When you do lift, keep the load manageable and close to the body. Keeping the load close to your body reduces the overall strain, especially on your back. The back muscles fatigue more quickly as you hold the load further away from your body. Also, consider using a smaller shovel. This will force you to move smaller loads. What is more important, getting done a few minutes faster or injuring your back?

The biggest and most important issue with shoveling involves the manner in which a person scoops and throws the snow. It may be easier to scoop, twist, and throw without thinking, however, think of the forces that are imparted on the body and spine. This is the fastest way to a back injury. It is also a story I hear several times every winter from individuals who got hurt shoveling. Instead, try keeping the back in a “neutral” position. Scoop and lift from in front of you, facing the direction you wish to throw.

Finally, if you do become injured, please do not wait to seek treatment. The fastest way to recovery is dealing with the injury within the first few weeks, not taking the wait and see approach.

For more information on how to generally beat back pain, check out the following link HERE.