Winter is here, and with it comes the snow that we love to see but don’t always love to clear. Shoveling snow is an essential part of winter life for many, it is also one of the most common causes of back injuries and muscle strains this season. Below are some practical tips to help you promote lower back winter wellness, and tackle the task safely to avoid injury. Let’s enjoy the season without worrying about your lower back!
Tips For Lower Back Winter Wellness
Assess Your Heart Health
Before you start shoveling, consult a healthcare professional to make sure your heart can handle the exertion. This is especially important if you have a history of heart issues or are not regularly active.
Warm Up
Warm up your muscles and joints by stretching for a few minutes before and after shoveling to prevent injuries and increase your mobility. Focus on stretches that target your back, shoulder, and hips.
Maintain Proper Posture
Keep your feet shoulder-width apart, knees bent, and back straight. Avoid twisting your torso to prevent strain and injury.Lift Correctly Use your legs to lift the snow by squatting with your knees bent and back straight. Engage your core to help protect your back.
Choose a Good Shovel
Use a lightweight shovel with an ergonomic design. This reduces the strain on your body, making the shoveling process more efficient and less physically demanding.
Take Your Time
Take frequent breaks when shoveling snow to prevent fatigue and maintain proper form. Rushing can lead to overexertion and increase the risk of injury.
Strength Training
Stay ready for snow shoveling season by incorporating strength training into your exercise routine year-round. Exercises such as bent over rows, lunges, and deadlifts all help strengthen and train the body to handle similar loads.
As always, remember to listen to your body, and consult a healthcare professional if you experience any pain or discomfort. HAPPY SHOVELING! If you experience back pain, or would like advice on how to better prepare your lower back for winter demands call us or book and appointment with our Chiropractors in Mississauga.