It might be spring-like temperatures in Sochi where the winter Olympics are being held, but for most of us in the States, it’s a snowy, blustery cold winter. Much of the country has faced one snowstorm after an other, causing not just an overabundance of missed school days but also a great deal of shoveling back pain.
In 2007, another wintery year for most of the country, more than 118,000 individuals were treated in emergency rooms and doctors’ offices for snow-shoveling injuries. All that white stuff looks light and fluffy, but in all reality, it can strain your heart and your back sending you right to the ER. Here are some tips for clearing a path to your car and home safely.
If you’re not fit, stay put.
Between 1996 and 2006, an annual average of 100 deaths and 11,000 injuries were related to snow-shoveling incidents, according to a study from the Center for Injury Research and Policy conducted at the Nationwide Children’s Hospital.
You know your limits better than any city ordinance does. You might live in an area that requires you to clear a path in a timely manner, but if you’re not physically fit to handle the heavy snow, stay put and hire someone to help.
The lower back is the most commonly injured part of the body according to a 2011 research study, accounting for 34% of injuries. Be careful when clearing off roofs and gutters. Reaching overhead can strain the lower back as well as the chest muscles easily. Don’t twist at the waist or throw snow over your shoulders. These maneuvers can injure your back. Have your feet facing the direction you’re throwing. Pushing the snow is the safest practice. However, if you have to throw it, only lift as much as you can easily toss.
There is also a significant risk for anyone who has a history of heart disease. According to The American Journal of Emergency Medicine, cardiac-related injuries during snow removal accounted for 100% of the 16,000+ snow-removal fatalities over a 16-year study.
You wouldn’t start working out without warming up first—stretch before heading outdoors.
Shoveling is physically demanding. It’s great exercise, but not one that should be embraced with tight, cool muscles. Prepare your body for the workout ahead by stretching and flexing before heading out.
Once out there, don’t overexert yourself. Take breaks during the process—even if you’re in excellent shape.
The snow mummy look is “in” this season!
Yes, you’ll probably work up a sweat out there, but that’s still not an excuse not to bundle up. Your skin needs protection from the cold even though your muscels are on fire. Wear layers of light clothes that are easy to move in, but that cover all of your skin. Exposed skin is susceptible to frostbite and other exposure risks.
Slow and steady wins the … cleared path.
Shoveling is a paced exercise. It’s not a race out there to see who can clear the fastest. The trick is to shovel at a steady pace, say 15 scoops a minute, with a pause every few minutes. If you have a lot of pathway to clear, for every fifteen minutes you’re out there, take a fifteen minute break back inside where you can refuel with a warm cup of cider or tea.
