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November 2006
It seems like every year I seem to hurt my back when shoveling during the winter months. Do you have any tips on how to prevent back pain from this activity?
The repetitious activity of shoveling snow can cause many injuries to the spine including but not limited to, muscle strains and potential disc related injuries. Most of the injuries can be avoided with proper lifting techniques and the right shovel. It is important to lift smaller loads of snow rather than trying to push heavier loads. It is also important to avoid excessive twisting or forward bending of the back. Remember to keep your back as straight as possible and bend at the knees using your legs for the bulk of the lifting. It is best to step in the direction that you are throwing the snow, which helps to prevent a lot of unnecessary twisting of the back. Further, remember to take frequent breaks when shoveling. During these breaks try to walk around and perform some backward bending with your hands on your hips. Another common reason for injuring the back while shoveling is due to utilizing a shovel that is either too short or too long. A shovel that is too short can cause you to have to bend more at the back to lift the load. On the contrary, a shovel that is too long will make the weight at the end heavier which can cause increased strain on the back. It is suggested that you use a shovel with a shaft that allows you to keep your back straight while lifting.Jessica King, PT |
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