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Although it might not be a regular occurrence, North Carolina is likely to see a few snowfalls each winter. For homeowners, this means that shoveling snow is inevitable. While necessary for maintaining a safe property, shoveling is also one of the most common causes of back pain and injuries during the winter season. Luckily, it’s possible to avoid strains and overuse injuries by following a few basic guidelines.

How to Avoid Back Pain Caused by Shoveling Snow

1. Warm Up the Muscles

Cold muscles are more prone to injuries, so try warming them up before you head out to shovel. For instance, you might place a heating pad on your lower back, or try some light exercises such as arm circles and overhead reaches to circulate your blood. Stretch gently, then tackle the snow. Your muscles will already be warm, so movements should be a bit easier to perform.

2. Pay Attention to Your Motions

back painBe mindful of how your body is working as you lift the snow. As you bend at your knees and hips, lift the snow with your leg muscles instead of your back. Avoid hitching forward or twisting your torso while heaving snow. Lift only a comfortable amount, and never toss it over your shoulder. Instead, move the snow forward.

3. Use the Right Shovel

Shovels come in a range of different materials, sizes, and shapes. Opting for a shovel with a curved handle helps keep your posture correct. Choosing a plastic shovel rather than a metal shovel is a much lighter option, reducing spinal stress. Also, spraying silicone lubricant on your shovel prevents snow from sticking to the blade.

4. Take Periodic Breaks

Don’t rush through shoveling in an attempt to get it done as quickly as possible. Try to pace yourself to prevent tense muscles from overexertion, and take breaks as needed. After completing one or two rows, pause to stretch and shake out any soreness.

5. Don’t Wait Until the Storm Ends

Snow becomes dense as it accumulates. Avoid waiting until a snowstorm is over, as one shovel full of snow can weigh more than 20 pounds. Fresh snow is much lighter, and clearing it sooner rather than later can help minimize your risk of back injuries.

 

If you’re experiencing back pain this winter, don’t wait to seek help. The team at South Main Chiropractic Clinic in High Point, NC, specializes in diagnosing the root cause of back issues and providing targeted, patient-focused solutions to provide lasting relief. Same-day appointments are available, and treatments range from massage therapy to spinal adjustments. Browse through their complete list of services online or call (336) 885-5200 to schedule an appointment today.

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