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Mild temperatures and fall colors have given way to blustery weather and an ice covered landscape. Winter is here and definitely in full force. And as we all know, along with winter comes snow fall. What may be an exciting adventure of sledding and snow angels for the kids can be at the least an inconvenience and possibly downright painful for others. Every year countless injuries are reported due to shoveling snow. However, most often these painful and often lingering symptoms can be prevented by following a few simple steps prior to setting out to tackle the driveway. Most low back injuries resulting from snow shoveling occur within the first ten minutes of pushing snow, due in large part to improper warm-up. Let's think about it. It's twenty degrees outside and we head out in the garage, pick up the worn out shovel that's been in the corner for the last year and proceed to start right into pushing and lifting snow in order to clear a path. Cold, tight muscles and heavy lifting is a recipe for certain muscular strain. Taking a few extra minutes to stretch and warm-up before picking up the shovel will help the body prepare for heavy work and minimize your risk of injury.

Beginning your warm-up by marching in place for three sets of two-minute intervals will increase circulation to the legs and warm your core temperature, making the back and leg musculature more extensible. Continue with a series of the following stretches, holding each for ten to fifteen seconds and repeat five times:

• Grasp the hands together in a standing position and reach overhead, stretching towards the ceiling as far as possible.
• Maintain the hands overhead and gently bend to the right side, hold for a gentle stretch and repeat to the opposite side.
• Stand with your hands on the hips and gently bend backwards from the lower back, careful not to extend into pain.
• From a seated position, spread the knees apart. Gently bend forwards and reach towards the floor feeling a stretch over the lower back.
• Continue sitting off the edge of a chair and place one leg forward into a straight position with the opposite leg bent comfortably under the chair. Reach forward towards your ankle feeling a gentle stretch over the back of the straightened leg.

When beginning the job, start with pushing light loads of snow and, if necessary, gradually increase the loads. When lifting snow, begin from a low position while bending from the hips and knees, keeping the back in a straight position. As you lift the weighted shovel, maintain your back in a neutral position and use the power from your legs to propel the snow forward. Avoid twisting excessively while throwing snow as most injuries occur with the back in a bent forward and rotated position. Several manufacturers now sell biomechanics friendly shovels sporting angled and adjustable handles aimed at improving your leverage and decreasing stress to the low back. A less painful method of moving snow, should your pocket book be deep enough, is an investment in a self-propelled snow blower.

Pacing is an important point to remember while tackling a large job. As the body begins to fatigue, muscles acting to stabilize your lower back begin to fail, increasing the risk for muscular strain and bulging discs, infamous as chronic sources of pain when left untreated. Snow and ice are inherently slippery surfaces causing falls that often result in fractures and deep, painful bruising. The elderly population is at a particularly increased risk for falls due to decreasing strength and balance as the body ages. A fall and fracture on ice may very well lead to countless complications and has been either directly or indirectly responsible for the downward spiral of health for many elderly individuals. Inexpensive slip-over-the-shoe traction devices are available to aid in getting a good grip while walking over slippery surfaces and may very well save you a load in medical bill. An individualized balance program aimed at improving stability and strength by a certified physical therapist may also improve functional balance and safety. Whether heading outside to clear the driveway or simply get the mail in wintry weather can wreak havoc on our bodies. Physically preparing for the elements and work lying ahead may very well save the heartache of strains and pains.

For further information or consultation of injuries and balance programs contact Terry Haub, PT or Chris Kuebler, PT at Professional Rehabilitation Services, LLC at 636-528-6080.