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Physical Therapists Offer Snow Shovelers Advice to Avoid
Injuries
ALEXANDRIA, VA — With weather experts predicting a repeat of last
winter’s colder-than-normal temperatures and heavy snowfalls in
many parts of the U.S., the American Physical Therapy Association (APTA)
is concerned about reducing the number of injuries that may occur from
shoveling snow.
Snow shoveling is a repetitive activity that can cause muscle strain
to the lower back and shoulders, especially if a person is out of
condition and does not lift properly, says Michael T. Cibulka, PT, MHS,
OCS, president of APTA's Orthopaedic Section. In fact, back injuries due
to snow shoveling can happen to anyone, not just older adults. People
between the ages of 20 and 50 are generally more likely than older
individuals to injure their backs because they may not be aware that
they are out of condition, Cibulka says.
Tips to Avoid Winter Back Injuries
Cibulka suggests the following tips for avoiding back injuries from
snow shoveling:
- If possible, wait until the afternoon to shovel. Many disc injuries
occur in the morning when there is increased fluid pressure in the
disc.
- Lift smaller loads of snow, rather than heavy shovelfuls. Take care
to bend your knees and lift with your legs rather than with your
back.
- Use a shovel with a shaft that lets you keep your back straight
while lifting. A short shaft will cause you to bend more to lift the
load. Using a shovel that's too long makes the weight at the end
heavier.
- Because the spine cannot tolerate twisting as well as it can other
movements, it is important to avoid excessive twisting and forward
bending. Instead, you should bend your knees and keep your back as
straight as possible so you are lifting with your legs. Step in the
direction in which you are throwing the snow to prevent the low back
from twisting. This will help avoid the "next-day back fatigue"
experienced by many shovelers.
- Take frequent breaks when shoveling. Stand up straight and walk
around periodically to extend the lower back. Standing extension
exercises will help reverse the excessive forward bending that occurs
while shoveling: stand straight and tall, place your hands toward the
back of your hips and bend backward slightly for several seconds.
With proper precautions and the correct snow-shoveling technique,
injuries to the shoulders and lower back can be avoided.
If you or someone you know has back pain, consult a licensed physical
therapist. Physical therapists, or PTs, have a unique body of knowledge
that promotes optimal health and function through the application of
scientific principles to prevent, identify, assess, correct, and
alleviate acute or prolonged movement dysfunction. At a minimum,
physical therapists hold bachelor's degrees in physical therapy, and
nearly half hold master's or doctoral degrees.
The American Physical Therapy Association is a national professional
organization representing 67,000 members. Its goal is to foster
advancements in physical therapy practice, research, and education.
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