We all knew it was coming, our first large snowfall! With snow comes the inevitable clean up, and for those unlucky individuals comes snow shoveling injuries. Snow shoveling is a complex 
activity that requires proper technique, as well as a proper warm up to help reduce the chance of straining your mid to lower back.
I know what you’re thinking, why do I have to warm up to shovel snow? Shoveling snow is the equivalent of running on a treadmill, while circuit training using weights. You’re constantly moving, pushing, lifting heaving amounts of snow. If you were going to the gym to lift would you warm up before throwing weights around, of course you would to prevent injury. If you really want to prevent snow shoveling injuries you need a proper warm up in order to prepare your body for vigorous activity.
So what would a proper warm up consist of? Start with getting your body moving. You could briskly walk in place, or walk outside. The goal is to warm up the muscles that you’re going to use to move snow. Your low back, hips, knees, and arms. You want to have the muscles warmed up to help prevent injury. Secondly, after warming those up you can do some gentle stretching to help get yourself prepared to move snow.
Now that you’re warmed up, what is the proper way to shovel snow? Well first we will start with what not to do. Most importantly don’t twist and throw snow, if possible. You want
to place the snow where you can throw it forward without using a twisting motion that put a ton of stress on your low back and disk. Also do not let your back slump or bend, to protect your back we want to keep it engaged and straight. Bend and lift from the hips, and knees all while keeping the back straight.
Lastly try and find a shovel that fits your height. If a shovel is to short you will typically hunch forward putting a lot more stress on your back. If the shovel is to long it acts as a lever and puts a lot more weight on your back.
If you do feel pain while shoveling you want to stop and place ice on it. Avoid heat at this time as it can increase swelling in the area. If the pain persists for more than a couple of days, give us a call at (952)456-6611 to get it checked out. For more health tips visit us at Brooks Chiropractic Blog.