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Category:
Published: December 2006
In the last issue, I discussed some simple stretches that should be performed prior to hitting the first Tee. This month's topic is snow shoveling. A heavy snowfall, usually means a busy day at my office. Not that I mind being busy, I would just prefer people not injure themselves in the first place. That said, how can people minimize their chances of snow shoveling injuries? Simply put, warm up and use proper mechanics.
There is what I call a "recipe for injuring low back discs": Bending, lifting and rotating. Any one of these done improperly can cause low back disc injury. Combine the three of them and you can guarantee a problem.
Now think about the snow shoveling movements. You bend at the waist, lift heavy snow, and rotate to throw it. Do you see why my office is busy during the winter? First of all, very few people stretch or warm up before shoveling. All it takes is five minutes of simple stretches and you may save yourself weeks of pain. Seated on the floor with your legs straight out, try to touch your toes. If you cant, grab your knees or calves. Pull and sustain the pressure for five seconds. Take deep breaths and pull on the exhale. Lay on your back with your knees together and up (at 90 degrees) Rotate at the waist as you let your legs "roll" to one side trying to touch the floor with your knee. Back up to the center position and repeat to the opposite side. Hold at the extreme of each side. Again, breathe while you stretch. While standing, loosen your arms and shoulders by making big circles in both directions. Anyone seeing you do this next movement may call the men with straight jackets, but then simulate the shoveling movements for a few minutes.
Proper equipment can also aid in injury prevention. Those funny looking shovels with the bent handles are actually a more ergonomically efficient way to shovel.
Finally, proper mechanics. As you push the shovel into the snow, always make sure the shovel is directly in front of you when you push. Never push or pull anything if it is out to your side. When lifting the snow, keep your knees bent and try not to lift from below mid thigh. Finally, when you are tossing the snow, don't rotate at the waist. Reposition your feet and take a step in the direction you are throwing the snow.
Remember, we cant prevent the snow, but we can prevent the injuries. If you do injure yourself, remember to think Chiropractic First!
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