Stay Safe in the Snow!

Snowy weather is just around the corner! For many of us, this means enjoying the slopes and taking the toboggan out for a spin; however, the winter also brings icy sidewalks, slippery steps and snow to shovel! Whether you love outdoor activities, or would rather snuggle up in front of a warm fire, today’s post will cover some important safety tips to keep you and your family injury-free this winter season.

Shoveling Snow:

The average shovelful of snow can weigh as much as 7 pounds and to clear your driveway and sidewalk, you are looking at lifting several hundred pounds of snow! Here are some ways you can get the job done and spare your back at the same time:

   1. Pay attention to the weather reports!

I know they are usually wrong (sorry meteorologists!), but paying attention to what weather is expected can help you stay ahead of the game. If your local weather station is calling for several days of snow, getting outside more frequently to clear your driveway and sidewalk is recommended. This will allow you to move smaller amounts of snow at a time AND get you more exercise – two birds with one stone!

   2. Invest in a good shovel – and make sure you pick the right one for you!

The snow shovel you choose should depend on what you are using it for – make sure you consider this before you buy! Also consider the size – the length of the handle and the volume of the scoop, materials, and weight of the shovel. I usually recommend a lightweight, pusher-type of shovel. Plastic is a good material and will withstand breakage under 99% of conditions. If you are using a metal shovel, be sure to spray it with Teflon first – this will ensure the snow slides off and does not stick!

    3. Push the snow!

Try to push the snow to the side instead of lifting and throwing. This way, you can avoid lifting heavy shovelfuls of snow and suddenly twisting or turning. I know this is not always possible, especially if the snow has piled up – in this case, follow the directions below to avoid unnecessary twisting movements that can lead to injury:

1. Keep feet wide apart. Put weight on front foot close to shovel and use leg to push shovel straight ahead
2. Shift weight to rear foot and keep shovel-load close to body. Lift with arms and legs, not back
3. Turn  feet in the direction of throw and pivot entire body rather than twisting at the waist

   4. Bend your knees!

Protect your back! If you find that you have a very heavy shovelful of snow, use your leg and arm muscles to transfer to weight while maintaining a neutral spine. Bend at the knees, not at the waist!

   5. Shoveling snow is a workout – make sure you warm up first!

A 10-15 minute walk to warm up your muscles with some simple stretching should suffice!

   6. Take breaks!

If you find that you are getting tired or are short of breath, STOP and rest. Do some stretches while you rest to work out the kinks. If you feel chest pain and/or back pain, stop immediately! If you have back pain that persists for more than a day after shoveling, see your chiropractor. If you have chest pain that is severe, see your medical doctor, or go to the emergency room right away!

Winter Activities:

Some winter sports, like snowmobiling, skiing, tobogganing, and snowboarding, can be especially hard on your back. Be sure you check with your chiropractor before beginning any new winter sport - the sudden twists and bumps associated with these activities can leave you with painful muscle strains and tears.

The Canadian Chiropractic Association provides some great tips for caring for your spine before heading out for a day of winter fun:

Always warm up – start by stretching your muscles at home. Focus on the lower back and leg muscles, such as the hamstrings and calf muscles. When you arrive at your sporting destination, warm up again! Your chiropractor or fitness professional can advise you on the best stretches for your favorite sports, but here are some examples:

-Skating: Do some lunges. Take a good-sized step forward with your right foot, and let your left knee sink toward the floor. Keep your shoulders aligned over your hips. Repeat 5-10 times, and then do it all over again with the left foot forward.

-Skiing: Do 10-15 squats once you’re at the ski hill. Find out how to do a proper squat by clicking here à http://thisspineofmine.blogspot.com/2011/09/you-dont-know-squat.html.

-Tobogganing: do some knee-to-chest stretches while sitting or lying on your back. Pull your knees to your chest and hold for 300 seconds. This helps your spine be as flexible as possible as you bounce through the snow.

Use the right safety equipment – this means helmets, face guards, and protective clothing! Make sure that your equipment is in good condition, and that it fits properly. Shop at a reputable outdoor or sporting goods store, and have a sales person adjust and fit your equipment to your size and shape. DO NOT settle on safety! On the slopes, make sure that ski and snowboard bindings are always adjusted for your height and weight. Always check the weather conditions and watch the trails for icy patches or other potential hazards.

Dress for the weather – layering clothing works better to keep your muscles warm and your skin dry so you don’t get chilled. You may want to invest in clothing designed specifically for outdoor activity, or layer garments made of natural fibers (such as cotton, wool and silk).

Know when to rest – rest when you feel tired! Stop your activity immediately if you experience sudden or prolonged pain in any joint or muscle. Cool down by stretching, and change into dry, warm clothes.

Stay hydrated – don’t be fooled by the temperature! Your active body needs plenty of fluids even though it’s cold outside. Be sure to drink plenty of water, juice or tea before, during, and after your winter sports!

Osteoporosis Warning!

If you have osteopenia (decreased bone density) or osteoporosis, winter can be an exceptionally hazardous time! Since falls are the #1 cause for osteoporotic fractures, the ice and snow can be very dangerous.

Be sure you are wearing comfortable boots with good traction to grip the slippery surfaces – leave your heels at home, or bring them in a bag with you – do not wear them outside in winter conditions!

Strengthen your small, postural muscles with yoga – this will develop your sense of balance, and will improve your ability to recover from a slip if it happens.

Skip the advanced holiday decorating – climbing on tall ladders and reaching can be dangerous for anyone, especially if your risk of fracture is increased with osteoporosis!

In conclusion, the winter is beautiful and fun! Be wary of the potential risks of any activity and prepare for them in advance – consult your chiropractor if you have any concerns, or before beginning any new activity! Enjoy every minute by keeping your body healthy this season!