THRIVE~
The Teal Center Newsletter
" Save Your Back ~ Shovel Safely!"
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Issue 7
December 20, 2009
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Tips for Safe Shoveling~
- Dress warmly but don't bundle up so much that movement is difficult or awkward. It's important to be able to move naturally.
- Before you start shoveling warm up by walking around and swinging your arms to get the blood flowing so your muscles are ready to work.
- Use a light weight push shovel. Spray it with Teflon or cooking spray so the snow doesn't cling. Reducing the weight you lift will reduce the risk of lower back strain.
- Push the snow when possible. Avoid lifting and throwing snow any
 distance. Push or walk the snow to a pile. - Avoid sudden twists with your body. Try to move the entire body together as a unit.
- Use your legs and bend your knees to help with leverage.
- Work slowly, pace yourself. Shovel for 5-7 minutes then rest for 2 or 3 minutes. Don't wait until you're tired or short of breath. Stop if you start to feel fatigued.
- If you experience pain, stop immediately and rest for 5 to 10 minutes. For any new injury, use ice and not heat. Apply ice packs ten minutes on, ten minutes off and 10 minutes on again to help start reducing inflammation.
- If you have a health problem or are not in good shape, do not even consider snow shoveling. Find someone to help.
- Call The Teal Center for a massage to help those sore muscles feel better faster! 703-522-7637 (Randolph Towers) and 703-558-5454 (Virginia Hospital Center)
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