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Shovel Smarter, Not Harder: Tips For Avoiding Back Pain

December 10, 2020

Shoveling is a necessity in many states and cities — including Madison. When winter hits, snow happens. If you haven’t hired someone to do the job for you, chances are that you’re in charge of shoveling your driveway and walkway.

But shoveling can quickly become a real pain, real fast — and this isn’t just because of the time and effort it takes. Back pain can strike quickly, especially when using improper shoveling techniques or the wrong shovel. It’s likely you know someone who has experienced this or you, yourself, have experienced it.

So, how can you avoid shoveling back pain?

Tips to Avoid Shoveling Back Pain

Here are some tips to help you thwart back pain and get through this winter without issue.

1. Choose the Right Shovel

A shovel with too long of a handle can put you at an increased risk of developing back pain. Ideally, your shovel should not have a super long arm since you’ll want to keep the weight of the snow relatively close to your body and center of gravity.

It further pays off to look into more ergonomically-designed shovels. These types of shovels have a wide head, a slight bend, and a very comfortable handle. This makes shoveling snow that much easier and smoother, which can also prevent back pain or any other kind of pain from happening.

2. Use Proper Lifting Techniques

Back pain often strikes when a person is using improper lifting techniques, such as using their back to lift. When you go to lift the snow to toss it to the side, ensure you bend your knees and lift with your whole body. At the same time, brace your core or tighten your abdominals to protect your low back.

Keep your back straight and turn your whole body to throw the snow to the side, as opposed to reaching your arms, using your shoulders, or twisting. While lifting, also keep the weight of the snow close to your body.

Where many people go wrong is that they flex their back as they lift the snow. This can quickly lead to injury or a herniated disc. Not only that, but this can result in a rotator cuff injury at the shoulder. Practice proper technique and you will significantly reduce your risk of pain.

3. Pace Yourself

You’re in a rush for work. You’re already running late and now you’ve got to shovel. While you may immediately attempt to do this as quickly as possible, this can result in fatigue — leading to back pain.

It’s always best to pace yourself. Do a bit at a time, then take a break. Give yourself time to recover so that you don’t begin to compensate by using your lower back to lift. Aim to take breaks every 5-10 minutes.

How to Relieve Back Pain From Shoveling Snow

You went out and shoveled, and now you’re in pain. What can you do?

Rest and remain patient. While resting, consider using ice or heat to help alleviate the pain. If the pain persists for many days or is severe, you may want to consider visiting your local chiropractor.

At Dahl Family Chiropractic, we are here to help. We know pain isn’t fun.

With regular chiropractor appointments, you can maintain the integrity and shape of your spine while supporting your overall health. When pain happens, we are also here to guide you toward a full recovery. Call us at (608) 829-0074 or email us at info@dahlfamilychiropractic.com — and book your appointment today!

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