Prevent Snow-shoveling Injuries

Clearing away mounds of snow can be more than just a pain—it can also be dangerous. The American Academy of Orthopedic Surgeons (AAOS) warns that snow shoveling can be hazardous to your back, shoulders and wrists if you don't take proper precautions. Improper use of tools, along with over-extension and overexertion of muscles, can increase your risk of muscular and skeletal injuries.

To minimize risks, the AAOS offers a number of helpful tips for safe snow clearing, including:

* Check with your doctor before shoveling. This activity places high stress on your heart. If you have a medical condition or don’t exercise regularly, consider hiring someone to remove the snow.

* Dress appropriately. Light, layered, water-repellent clothing provides both ventilation and insulation. It’s also important to have warm headgear, mittens or gloves, and thick, warm socks. Wear shoes or boots with slip-resistant soles.Keep the back of your neck covered.

* Warm up your muscles. Shoveling can be a vigorous activity. Before you begin, warm up your muscles for 10 minutes with light exercise.

* Look where you’re shoveling. Don’t let a hat or scarf block your vision, and watch out for ice patches and uneven surfaces.

* Use the right shovel. Your shovel should be comfortable for your height and strength. Don’t use one that’s too heavy or too long. Space your hands on the shovel handle for better leverage.

* Lift properly. It’s best to push the snow, but if you must lift, do it properly. Squat with your legs apart, knees bent and back straight, and lift with your legs, without bending at the waist. Don’t try to remove deep snow all at once, but a little at a time.

* Don’t throw snow. Scoop small amounts of snow into the shovel, and walk to where you want to dump it. Don’t throw the snow over your shoulder or to the side—this requires a twisting motion that stresses your back. Don’t extend your arms with a shovelful of snow, because this puts too much weight on your spine.

* Clear snow early and often. Begin when a light covering of snow is on the ground to avoid shoveling packed, heavy snow.

* Pace yourself. Snow shoveling is an aerobic activity, comparable to weightlifting. Take frequent breaks and drink fluids to prevent dehydration. If you experience chest pain, shortness of breath or other signs of a heart attack, call 911 or other emergency help immediately.

To recover from snow removal seek after care from a Chiropractor, Acupuncturist, or Massage therapist.

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