Shoveling snow can be a pain…in more ways than one!

These tips will help keep your back in top shape while shoveling snow

Hire someone to shovel for you. If this is not an option, keep reading.

Warm up and stretch before you tackle your shoveling job. This decreases your risk of injury.

Pace yourself. It’s not a race between you and your neighbor.

Don’t let the snow pile up. Frequent shoveling is far less strenuous in the long run.

Dress warmly.  Wear layers that you can take off if you start to sweat.  Also, don’t forget your hat and mittens or gloves.

Pick the right shovel. A shovel should be lightweight, push-type and accommodate your height so that you minimize excessive bending.

Use a wide grip and stance. This will decrease the stress on your back.

Limit twisting and throwing. Repetitive twisting motions can be very stressful to your spine and surrounding muscles. Instead of throwing the snow, push the snow.

Bend at the knees, not the waist. Maintaining a neutral lumbar (low back) curve will greatly reduce the stress on your spine.

Take a break! Injury often occurs when muscles are tired and proper technique is lost.

If you experience chest pain or shortness of breath, STOP!   Shoveling snow is an aerobic workout and can place added stress on your heart.

Finally, if shoveling has given you a pain in the back…or the shoulder, the neck or anywhere else…give Sheppard Chiropractic Centre a call at 847-7172 or 635-8182.