Back health: Shovel with sense or pay later

  • By Shelly Webb
  • January 7, 2010
  • 615
                        
As we wrap up the holiday hoopla and head into the January stretch of winter weather, it’s a good idea to be prepared. When a big snow falls we all know how quickly shovels, salt and other supplies fly off local store shelves. But in addition to being prepared with the right tools, make sure you arm yourself with a little common sense when it comes to clearing driveways and sidewalks. Back problems, as well as cardiac issues, can arise from over exerting yourself when shoveling snow. The good news is, according to the surgeon general’s report on physical activity and health, a mere 15 minutes of snow shoveling actually constitutes moderate physical activity. The bad news, however, is that researchers have reported an increase in the number of fatal heart attacks among individuals that participated in snow shoveling after heavy snowfalls. The other bad news is that snow shoveling can cause injuries to the back and neck. If you’ve already suffered a heart attack, smoke, have high blood pressure or high cholesterol levels, you should think twice about shoveling snow, period. But if you have no health issues and do decide to shovel this winter, make sure you take precautions to protect your back. A local chiropractor, Dr. Eric Schmidt, D.C., said there are do’s and don’ts when it comes to shoveling snow, but he sees an increase in back pain complaints in the spring after a long winter of inactivity. “I don’t see an increased number of patients with back pain in the winter,” Schmidt shared. “That would be spring, after a winter season of inactivity when individuals frantically rush into lawn and garden mode. Now, I do see more people after a heavy, wet snow. Light snow doesn’t seem to get to too many people, but again, part of this is due to de-conditioning.” Schmidt said other winter activities that may send someone to the chiropractor are skiing and snowboarding, but as far as shoveling, using your legs more and back less is the answer. “The proper way to shovel snow is to pay the teenager around the corner to do it,” Schmidt joked. “You need to use your legs more and back less. Bend those knees a little, turn with your feet and legs, so as not to twist at the back. Bending forward at the back and twisting puts the most stress on the disc and joints, add to that the load of weight on the shovel and you have the perfect ingredients for a long-term relationship with a chiropractor. So bend the knees more and the back less. Take steps as you turn to throw the snow, don’t twist and throw. Pretend you are dancing instead.” If you do injure your back, Schmidt suggests using ice as a way to counteract the aching joints. “When you hurt the back shoveling it is usually the joints not the muscle,” Schmidt said. “You should use ice for swollen joints. Ice will get the swelling down, take away pain, and make it much easier to get the back adjusted. Using heat will make the joint swell and tear even more. Heat does feel good at the time but it will make the condition much worse. Ice is the best thing to use.” Muscle rubs will help with muscle soreness as well. Schmidt said when you strain a joint the muscles around it actually go into a spasm. This leaves an individual with tired muscles from the shoveling and tired muscles from the spasms that occur. Rubbing the spasms out will relieve the muscle pain. Heat will relieve the muscle ache, but heat isn’t always the answer because if there is joint injury, heat will cause more swelling which stretches the joint, causing more injury. “I suggest sticking with muscle rubs, not the hot water bottle or hot bath,” Schmidt said. Also, visit the chiropractor and get adjusted. That way things can get aligned up and start healing quickly.” Learning how to avoid back trouble to start with is probably the most helpful way to handle shoveling or any activity in which the back is used. A strong body will have fewer problems. Schmidt recommends doing squats as a way to strengthen the hips and legs so the back isn’t overused. “Most people need to strengthen the hips and legs so they use them rather than the back when shoveling,” he said. “It’s not so much the muscle strength in the back itself; it is poor mechanics, which is promoted by weak and wimpy legs and hips that can’t handle the work, so they cheat and leave it all to the back movements, which strain joints and discs. General core strengthening is good, too. Pilates is excellent. I personally like to cut and split firewood for core strengthening.” Remember, winter isn’t a time to become sedentary for three months. You can still be active even in the colder season. A brisk walk in the cool air if bundled up can be a great energizer and motivator. There are also indoor facilities that offer specials during the winter for those that want to walk. Staying physically active helps your body to stay physically strong. Enjoy January, but take it easy on the shoveling and stay active with walking and exercise.


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