In many parts of the world, snow season is upon us. Whether you are shoveling snow or using a mechanical snow blower, you are at risk of experiencing back pain. If you’re one of the lucky ones who live in a warmer climate, these tips can be just as helpful as you manage those DIY (Do It Yourself) projects.
Whether you’re shoveling snow, working on an outside landscaping project, moving furniture around or just deep cleaning, you’re likely to be exercising different muscles and performing activities that you aren’t used to. Your best laid plans can be derailed by a bad episode of low back pain (LBP).
Fortunately, most LBP is mechanical–meaning it’s from a physical or structural cause that is not related to conditions such as cancer or infections. The problem with this type of LBP is that it usually comes back. People who have had an episode of mechanical LBP are 90% more likely to experience it again.
If you’re going to be shoveling that snow or tackling those DIY projects and desire to still be standing upright at the end of the day, it’s best to minimize your risk factors for experiencing LBP by being proactive.
5 Tips to Prevent Low Back Pain When Shoveling Snow:
(1) Warm up.
Just like any other exercise and/or event, you should warm up first. Pre-activity: A good place to start is to perform standing back extensions and press-ups. This exercise can also very helpful if you are already experiencing low back pain.
(2) Loosen up.
So many of us sit too much! This causes tightness in the hip flexors and hamstrings. Try stretching your hip flexors and hamstrings.
(3) Limit the amount of time spent in one position.
This means to limit the amount of time slouched over the shovel or snow blower. Don’t sit or bend over for a prolonged period of time without at least standing up straight (and preferably, performing additional standing back extensions). TAKE A STANDING REST BREAK TO STRAIGHTEN BACK UP.
(4) Use common sense.
If you don’t think you can finish the shoveling job all at once, then stagger your effort and take a break. If you don’t think you can comfortably lift something, be sure to ask someone for help. If your back is starting to get sore from all that hard work, TAKE A BREAK, but don’t immediately go sit down in a slouched posture. Sitting (especially with poor posture) after working your back really hard is a major risk factor for developing low back pain.
Be sure to work within your limits, and don’t overestimate those limits! Just because you could lift 100 lbs. in high school doesn’t mean that you still can. Always use common sense and proper technique when lifting a heavy object or when performing repetitive lifting and shoveling.
After taking a prolonged rest, be sure to spend a few minutes warming up and loosening up again. Don’t make the mistake of sitting down and resting during your lunch break, only to launch back into the project without making sure that your back is ready. Take the extra time to be certain that your back is ready to start working again.
(5) Preventing LBP is always best.
Once you have experienced an episode of LBP, you have a 90% chance of it reoccurring. Be proactive! Reoccurrence rates can be impacted and reduced!
Developing adequate strength in the lumbar extensor muscles and core musculature is the primary way to prevent initial episodes and to prevent reoccurring episodes of LBP. Research clearly indicates that the right targeted exercises are the most effective way to manage LBP.
If you’re already experiencing low back pain or if you want additional tips on how you can prevent low back pain, please check out my free resource, 10 Fast & Simple Ways To Stop Annoying Back Pain & Stiffness WITHOUT Relying On Painkillers, Injections Or Having To Visit Your Doctor’s Office.
Written by: Ben Shatto
Editor’s Note: This article was written by Ben Shatto, PT, DPT, OCS. Ben is a physical therapist and Executive Director of Bluebird Home Health as well as the founder and editor of the website www.thePhysicalTherapyAdvisor.com. His website is dedicated to help proactive adults of all ages to understand how to safely self-treat and manage common musculoskeletal, neurological, and mobility related conditions in a timely manner so they can reach their optimal health.