by: Kristen Bentson, DC, MS

It’s heavy, wet, and white. As a child you love it; as an adult you may dread it-it’s snow.

Without pain, activities such as shoveling, skiing, snowmobiling, and snow angels are enjoyable. However, if aching, tightness, soreness, and discomfort sets in, you may regret your time outdoors. Here are a few simple suggestions that may help you to prevent pain when venturing out to shovel snow.

1. Dress properly. This means bundle up. Cold muscles are more likely to be injured.
2. Warm-Up. This doesn’t mean drinking a cup of cocoa. Take a walk around the block before engaging in more vigorous activity.
3. Have a good shovel. Get a lightweight shovel. When the blade is touching the ground, the handle should be at your chest. 
4. Scoop at a steady pace.  We recommend a rate of 15 scoops per minute for no longer than 15 minutes (followed by 15 minutes of rest).
5. Don’t compress and rotate.  This is the best way to herniate a disc and injure your back. Avoid twisting or rotating your spine with a loaded shovel.
6. Visit Dr. Bentson. In the event that you notice discomfort after your shoveling endeavors, call to schedule an appointment right away. The faster you are treated, the less likely you are to experience long-term pain.

We are here to help! If you are suffering from aches and pains or have questions regarding pain prevention, contact our office to schedule an appointment.

"An Ounce of Prevention is Worth a Pound of Cure." ~Benjamin Franklin