Right on Schedule … winter is here…
Winter is here and soon the snow will decorate our driveways and backyards which means the taxing chore of shoveling. Around this time we often see patients in the physical therapy clinic with back, shoulder, or leg injuries from shoveling. Here are some exercises to do and tips to keep in mind to avoid potentially hurting yourself.
Stretch beforehand!
Our bodies need to warm up before we start any heavy lifting or exercise to get the blood pumping through our muscles. If our bodies are cold and we go out in the cold, there is a higher possibility of straining our muscles. Here are some exercises you can do to warm up before going outside:
- Standing lumbar extension: with hands behind your low back, lean back as far as you can to stretch your back ten times.
- Standing hamstring stretch: with legs straight, bend over and reach towards your toes, hold for thirty seconds
- Neck stretches: bring your ear towards your shoulder and hold for 30 seconds. Repeat to the opposite side.
- Arm circles: arms out to the side and make small and big circles, go clockwise and counterclockwise ten times each.
- Squats: bend your knees and pretend like you are sitting in a chair, then stand up. Repeat ten times.
Lift with your legs!
I am sure you have heard the expression “lift with your legs and not your back.” By using your legs and keeping your core tight, you are stabilizing your spine and using the bigger muscles in your legs, which will less likely cause injury. This is true for shoveling. The weight of the shovel plus packed in the snow on top is heavier than we expect. The act of moving and lifting should be coming from our legs. If you are bending over with your back and lifting the shovel, you are using your back muscles and are more likely to pull a muscle and experience pain. Getting your body behind the shovel and using the power of your legs to shovel the snow will help you get the job done.
No twisting!
When you throw the snow off to the side, make sure you don’t twist your back. Twisting is often the cause for back issues; it causes a lot of tension and pressure on your spine and makes it more prone to injury. You should move your whole body as a unit. Take small steps to turn your whole body while keeping the shovel close to your body to move the snow where you need it.
Take breaks!
I know it’s cold outside and you want to get the job done as quickly as you can, but it is important to give your body a break. Unless you are a landscaper, shoveling is not an activity you are doing year-round. Like with any activity, you want to build up your strength and endurance. Your body also likes movement and being in one position or repeating a movement over and over again can make it stiffer. So the process of shoveling can make your body stiffer and cause some pain. If you stop periodically to do one of the stretches as advised above you can avoid potential pain and soreness.
If you follow these tips, you can stay pain-free for the cold days ahead. However, if you find yourself hurting, call us at WWSPT, 215-489-3234, and we can help you through your recovery.
Dr. Amanda Nguyen PT DPT
