Winter has hit the northeast US. The annual experience of removing large amounts of frozen precipitation from sidewalks, front porches, driveways, etc. has begun in many places. It has already been underway in others.
The Toronto Daily news prints a short article with tips to prevent potential injury while keeping your home and its surroundings safe.
1) Know your current state of health prior to shovelling. If you have
experienced heart conditions, have a high blood pressure or are not used to
physical exercise, you may want to find someone else to do the shovelling.2) Prior to heading outside, ensure you have stretched properly and are wearing
appropriate clothing. A five-minute warm up for the back, legs, shoulders and
arms can help prevent injury due to cold muscles.3) Choose a snow shovel that will work with you – a curved handle will help in keeping the back straight. Plastic shovels are generally lighter than metal, which eases the strain placed on the lower back.
4) Avoid lifting the snow, and instead push it. If lifting is
absolutely necessary, bend your knees with legs apart, keep your back straight,
and lift with the legs. Avoid twisting the back when tossing the snow; turn with
the feet instead.5) Shovel small amounts. Although shovelling is more frequent,
it is less strenuous than shovelling large amounts less often.6) Be aware of ice on the ground, and spread sand or kitty litter to provide traction and reduce the risk of slipping.
7) Stay hydrated.
8) Take frequent breaks, and if you experience pain, stop shovelling.
9) Should you hurt your back while shovelling - stop immediately. Lying down or sitting with a back support, apply a cold pack to the affected area, ten minutes on then ten minutes off, repeating a few times. Never apply a cold pack directly to the skin, always use a thin cloth over the pack. Use a back support to help maintain proper posture and reduced muscle injury while recovering. Continue to use a cold pack several times a day for the first 48 to 72 hours.
10) Consult your health care practitioner if back pain becomes severe or persists for more than a few days.
