Winter brings the challenge of snow shoveling, which can lead to low back pain if not done correctly. At Saanichton Chiropractic Group, we care about your health and offer these tips to help you stay pain-free.
The Risks of Snow Shoveling
Snow shoveling is a strenuous activity that can strain your back. Bending, twisting, and lifting heavy snow repeatedly can cause injuries, particularly to the lower back.
Tips for Safe Snow Shoveling
Warm Up First: Treat shoveling like any other physical activity. A 5-10 minute warm-up can prepare your muscles.
Choose the Right Shovel: Use a lightweight, ergonomic shovel to reduce strain on your back.
Use Proper Technique: Push the snow instead of lifting it. When you must lift, bend your knees and keep your back straight.
Dress Appropriately: Wear layers to stay warm and prevent muscle stiffness.
Stay Hydrated: Even in cold weather, staying hydrated is crucial for muscle function.
Take Frequent Breaks: Shoveling can be exhausting. Rest every 15-20 minutes to prevent overexertion.
Stretches to Relieve Low Back Pain
Incorporate these stretches into your routine to alleviate tension:
Child's Pose: Kneel and stretch your arms forward.
Cat-Cow Stretch: Alternate between arching and rounding your back.
Seated Forward Bend: Sit with legs extended and reach for your toes.
Additional Exercises to Strengthen Your Back
Strengthening your core and back muscles can prevent injuries:
Planks: Hold for 30 seconds to a minute.
Bird-Dog: Extend one arm and the opposite leg while balancing on hands and knees.
Bridges: Lie on your back with knees bent, lifting your hips toward the ceiling.
When to Seek Chiropractic Care
If you experience persistent low back pain, it’s crucial to seek professional help. Saanichton Chiropractic Group specializes in diagnosing and treating back pain to help you return to normal activities pain-free.
Conclusion
Snow shoveling doesn’t have to be a pain in the back. By following these tips and seeking chiropractic care when needed, you can enjoy a safer winter season. For more information and to schedule an appointment, visit Saanichton Chiropractic Group.
By following these tips, you can help reduce the risk of injury while snow shoveling and protect your lower back from pain. If you have any injuries or concerns give us a call at 250-223-0200 and your Saanichton chiropractors will be happy to help out!
Stay safe and stay warm this winter!
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