Estimated reading time: 4 minutes
It’s that time of year again when Edmonton turns into a winter wonderland. The white snow is beautiful, but it can also bring an unwelcome side effect – back pain from shovelling. As a chiropractor in Edmonton, I see it every winter. Let’s talk about how to prevent back pain from shovelling snow so you can stay safe and enjoy the season.
Understanding the risk factors
Before we talk solutions, it helps to understand why snow shovelling causes back pain. First, if you’re not in good shape, your risk is higher. Secondly, cold weather makes muscles stiff and less flexible. Thirdly, bending at the waist or twisting while lifting snow puts unnecessary strain on your spine. And finally, wet, heavy snow can quickly lead to overexertion. Recognizing these risk factors is the first step to preventing injury.
Get in shape to Prevent Back Pain from Shovelling
This is the most important tip I can give. If you stay active year-round, you’ll be far less likely to get back pain when shovelling. Regular movement keeps your muscles and joints strong and resilient. Getting adjusted regularly also helps your spine stay balanced and mobile. Be proactive about your spinal health instead of reacting once pain starts.
Warm Up Before You Shovel
Preparing your body before tackling the snow is crucial. Begin with a quick warm-up, such as a brisk walk or light jumping jacks. Dynamic stretching can also help, targeting key muscle groups like your hamstrings and lower back. Warming up not only prevents injuries but also enhances your overall efficiency when shoveling.
Use Proper Technique
Good technique is essential to prevent back pain when shovelling. Keep your spine neutral – avoid bending at the waist. Instead, hinge at your hips and bend your knees. Engage your core and legs to lift the snow rather than pulling with your back. Move smaller loads instead of trying to lift heavy, wet snow all at once.
Choosing the right shovel to prevent back pain from shovelling snow
Selecting the right shovel can make a world of difference in preventing back pain. Opt for an ergonomic shovel with a curved handle to reduce bending and twisting. Look for one with a lightweight yet sturdy design. The right shovel can greatly ease the physical demands of snow removal and reduce the risk of back strain.
Care for Your Back Afterwards
Your care doesn’t stop once the driveway is clear. A warm bath can ease muscle tension. Gentle stretching afterward keeps your back flexible and prevents stiffness. If you experience soreness or pain that lingers, chiropractic care can help restore movement and comfort.
Final Thoughts
In the grand scheme of things, snow shovelling is a seasonal chore that can quickly lead to unnecessary back pain if not approached properly. By getting yourself and your spine in shape, warming up, using the proper technique, selecting the right shovel, and providing post-shovelling care, you can effectively prevent back pain when shovelling snow. Remember, your spinal health matters year-round, so embrace these tips and enjoy a pain-free winter!
If you have any questions or concerns, don’t hesitate to reach out to me, Dr. Dean Collins, your dedicated chiropractor in Edmonton, Alberta. Stay safe and keep your back in tip-top shape!
Snow shovelling doesn’t have to lead to back pain. By staying active, warming up, using proper technique, and caring for your body afterward, you can prevent back pain from shovelling snow this winter.
If you do find yourself struggling with back pain or stiffness, I’m here to help. Dr. Dean Collins – your chiropractor in Edmonton, Alberta.
Stay safe, stay warm, and keep your back healthy this winter!
For a healthy spine and nervous system, contact Edmonton chiropractor Dr. Dean Collins. Or book a consult and exam with him today.
To learn more about how chiropractor care can help you and your family, read Dr. Collins’ comprehensive guide to chiropractic care: Chiropractic Care for Everyone.
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For more information on how chiropractic care can help you and your family read Dr. Collins’ comprehensive guide to chiropractic care: Chiropractic Care for Everyone
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