Every winter our area gets a few significant snowfalls and every season we see patients presenting with low back injuries from shoveling. Removing heavy snow can be incredibly taxing on the lower spine if done with poor technique or repeated for too long a time. When shoveling snow, remember the following tips:
1. Try to maintain a straight spine and lift with the legs by bending at the hips and knees.
2. Take smaller scoops.
3. Do not twist while bent over to throw the snow.
4. Hold onto the handle closer to the bladed end. This will increase your leverage.
5. Take frequent breaks.
6. Stretch before and after shoveling, especially by doing repeated low back extension exercises; bending backward while standing or pressing up into extension while on your belly.
7. Wear good boots. If you slip while lifting snow you are more likely to injure your back.
8. Call us if you get hurt (283-1011). The sooner you get treatment the faster you will recover.
Follow the tips above and it will prevent you from sustaining a potentially serious low back injury this winter.
A report issued recently from the World Health Organization ranked the U.S. last of 17 developed nations for the quality of their health care and death rates from various causes. Overall, the U.S. has the highest rate for death by violence, death by car accident, highest teen pregnancy, highest rate of women dying from childbirth complications, and highest risk that a child will die under 5 years old. We also had the second highest coronary artery disease and second highest rates of lung disease. Years of research has shown that despite the U.S. having the most expensive health care system we have the unhealthiest population as it compares to other affluent nations. Certainly as a nation we can do better. This problem is too much for one individual to correct but we can all make a difference in our own personal health and in the health of our communities by maintaining a healthy diet and encouraging others to exercise. Click 