North Dallas Chiropractic Blog – All Injury Rehab

I know that this isn’t a usual topic, but here it goes.
To Your Health
December, 2009 (Vol. 03, Issue 12)

Snow-Shoveling Safety Tips
By Dr. Douglas R. Briggs

If you live in an area of the country that sees snow during the winter months, or even if you’ve only visited a part of the country that does, you know fresh snow is one of the most beautiful and peaceful things to witness. However, you probably also know that with snow comes the need to remove it from driveways, walkways, and other traffic areas. That’s often where you – the snow-shoveler – come in.

Anyone who has shoveled snow before knows how good a workout it can be. When you consider that the average shovelful of snow weighs 5-10 pounds, the average driveway or walkway may hold hundreds of pounds of snow. But despite the benefits, shoveling snow can also be physically stressful; bending, lifting, and twisting, combined with the exposure to freezing weather conditions, can take a serious toll on the body.

Typically, the arms, shoulders and back get sore and may occasionally feel pain. The cold air invigorates most people into action; however, the same cold air can numb the sensations of pain and fatigue. Unfortunately, pain is a sign that an injury has already occurred or that mechanically you are doing something incorrect in shoveling the snow. In short, there is a right way and a wrong way to shovel snow, and paying attention to your technique can make a big difference in how you feel the next day. As with any project, the prep work is the most important. The following are some quick tips on how to shovel snow smarter:

Be prepared. Spray your shovel with Teflon so the snow won’t stick to it. The more snow that stays on the shovel, the heavier it gets and the more chance for injury – and frustration.

Do a warm-up first. A tight, stiff body is asking for injury. A few minutes of stretching can save you a lot of pain later. When you are shoveling, don’t forget to breathe. Holding your breath makes you tight and stiff.

Layer your clothing. Layered clothing will keep your muscles warm and flexible. You can shed a layer if you get too hot. Make sure you wear gloves that cover your wrists; if your wrists get cold, your fingers, hands and arms will be cold, too.

Wear the right shoes. Choose shoes with plenty of cushioning in the soles to absorb the impact of walking on hard, frozen ground.

Use the right size shovel. Your shovel should be about chest high on you, allowing you to keep your back straight when lifting. A shovel with a short staff forces you to bend more to lift the load; a too-tall shovel makes the weight heavier at the end. (Note: Save your money – don’t buy a fancy ergonomic shovel; studies have shown that in some models, the hook end is too deep. Twisting to unload a shovelful of snow with this tool may hurt your wrists.) Also keep one hand close to the base of the shovel to balance weight and lessen the strain on your back.

Timing is everything. Listen to weather forecasts so you can shovel in ideal conditions. If possible, wait until the afternoon to shovel. Many spinal disc injuries occur in the morning when there is increased fluid pressure in the disc because your body has been at rest all night.

Drink lots of water. Drinking water frequently throughout the day helps to keep muscles and body hydrated. Be careful with hot drinks like coffee or hot chocolate. Coffee contains caffeine, which has a dehydrating effect and adds even more stress to the body.

Use proper posture. When you do shovel, bend your knees and keep your back straight while lifting with your legs. Push the snow straight ahead; don’t try to throw it. Walk it to the snow bank. Try to shovel forward to avoid sudden twists of the torso and reduce strain on the back. The American Chiropractic Association recommends using the “scissors stance,” in which you work with your right foot forward for a few minutes and then shift to the front foot.

Take your time. Working too hard, too fast is an easy way to strain muscles. Take frequent breaks. Shovel for about five minutes at a time and then rest for two minutes.

See your chiropractor. Gentle spinal manipulation will help keep your back flexible and minimize the chance for injury. If you do overdo it, your chiropractor can help you feel better and prevent more injury.
So enjoy the snow this year, but remember that when it comes to shoveling snow, stay safe. Taking heed of these simple tips could make the difference between spending your day enjoying the new snowfall or lying in bed with a sore back, sprained ankle or other injury that could have been easily avoided. Talk to your doctor for additional information.

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Douglas R. Briggs, DC, Dipl. Ac., DAAPM, practices chiropractic, acupuncture and pain management in Wilmington, Del.

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Source: ThirdAge.com

It’s not uncommon for people to complain about sore joints in cold weather, although the “why” of it is still a mystery to experts.

Rhodes recommended wearing an extra layer of clothing, as well as wearing gloves outdoors in the cold weather.

“The hands seem to be the thing that bother people the most,” Rhodes said.

Rhodes said the heated pool at the OMHS HealthPark helps, too, because activity generates heat in the joints, and that improves pain and stiffness.

“Our natural defense to cold weather is to protect the core of the body (which) will actually shunt blood from the extremities to the inside of your body,” he said. “You don’t have a lot of blood going to the exterior portion of your limbs because it wants to conserve the heat that you have.

“Unfortunately, that makes it even worse when you are arthritic because now there’s even less blood flow to your hands, legs, arms and shoulders. People need to wrap up really well.”

Last week’s snow was fluffy and measured only a couple of inches, so it wasn’t hard clearing sidewalks and stairs, but if and when the heavier wet snow arrives, shovelers should take care not to overexert themselves.

“You should try not to do too much, particularly people with heart conditions,” Rhodes said. “They’re the most at-risk. It’s a fairly strenuous activity if you’re doing a lot of snow removal with a shovel.

“Go at a measured pace, take breaks, go in and warm up. It’s going to be there for a while, so take your time and get it done. Don’t try to do it all at once.”

Extreme cold has long been associated with conditions such as arthritis and joint pain, affecting hips, knees, elbows, shoulders and hands.

“People with good joints don’t have pain related to weather, but those who have any kind of trauma to their joints or some arthritis, it’s very common to have them tell you it’s worse when the weather changes, or even when the barometric pressure changes,” said Dr. Gayle Rhodes, the director for Owensboro Medical Health System’s WorkHealth division.

Researchers haven’t solved the puzzle of cold weather relating to soreness, but apparently joints contain sensory nerves that respond to changes in atmospheric pressure. It’s believed that cold weather causes the joint lining to constrict, perhaps causing the discomfort.

“That’s been a theory that’s been promoted, but I’m not sure why that causes pain in your joints, or why you’d have a mechanism like that in the joints to detect barometric pressure in a normal person,” Rhodes said.

The solution, however, is easy — keep warm.

“People with sore joints tend to want to set the thermostat up a little bit higher, and that’s prudent,” Rhodes said. “If you set it too low to conserve energy, you’re going to wake up and have sore joints all day long.”

Visit us at All Injury Rehab for more information and to set up an appointment.