Low back pain can strike any time of year, but it’s especially prominent during the winter because of all that snow shoveling! We may not have gotten much snow so far this season in Northern Colorado, but more powder is almost certainly on the way. Keep your back healthy and injury-free this winter with these tips on how to shovel snow.

Pick the Right Snow Shovel

Not all shovels are created equal. An ergonomically designed version may cost more, but it helps minimize painful bending to save your back as you shovel your driveway and sidewalks. Look for these qualities in an ergonomic snow shovel:

• Curved handle
• Adjustable handle length
• Small, lightweight, plastic blade

Warm Up First

Inactivity causes your muscles to become “cold” and tight, making them more prone to injury. Before launching into the strenuous activity of shoveling your driveway, warm up and stretch your muscles first. Just follow these steps:

• March in place for a minute or two, do 20 jumping jacks, or go for a short, brisk walk.
• Stretch your hamstrings and lower back by bending over at the waist and reaching toward your toes. Hold for a few seconds and then return to a standing position.
• Swing your arms in front of you and back behind you several times to loosen up your arms and shoulder muscles.
• Hold your arms parallel to the floor and bend your elbows at a 90-degree angle. Then twist your torso left and right to stretch out your back.

Lift Safely

Once you’re stretched out, it’s time to bundle up and head outside armed with your ergonomic shovel. When possible, slide the shovel along the ground and dump out the snow at the edge of your driveway. When lifting becomes necessary, follow these techniques:

• Square off your shoulders and hips toward the pile of snow you plan to move.
• Bend at the hips, not the lower back, and push your chest out. Bend your knees, lift with your legs, and keep your back straight.
• Fill your shovel only part way, so it doesn’t get too heavy. When it’s necessary to lift a large shovelful of snow, grip the handle close to the blade with one hand and push downward with the hand positioned further back. This technique disperses the weight of the snow better, making it easier to lift.
• Pivot your whole body when you need to face a new direction rather than twisting your torso.
• Walk to the snow deposit location the rather than tossing it from the shovel.

Pace Yourself

Shoveling smaller amounts of snow more frequently is easier than trying to finish the job all at once. To pace yourself, follow these suggestions:

• Shovel snow gradually as it falls.
• If deep snow has already fallen, remove it in layers. If possible, shovel over a period of days to minimize the strain on your back and arms.
• Take a break anytime you feel overworked. Stretch your arms, shoulders, and back again before resuming.

Wear Good Shoes

Slippery conditions and muscle strain increase the chance of slipping and falling. To improve your traction, wear sturdy shoes or boots with rubber soles. You can also spread deicing salt or kitty litter on the pavement as you shovel snow away.

Use a Snow Blower Instead

As long as you use it correctly, a snow blower puts much less strain on your lower back than shoveling. Just make sure you push the equipment with your legs while keeping your back straight. Consider investing in a snow blower this year to put your shoveling days behind you!

Visit Spine Correction Center for Back Pain Treatment

Whether you had an unfortunate snow shoveling incident or you hurt your back another way, don’t let your injury go untreated! There’s no reason to live with back pain when you can visit Spine Correction Center for treatment. We’ll assess your situation to determine if you have an acute injury or another underlying condition. Then, we’ll begin the proper non-invasive treatment for your specific condition, which may include chiropractic care or spinal decompression.

To schedule your free back pain consultation, please contact Spine Correction Center in Fort Collins today by calling (970) 658-5115.