ADVERTISING: Advertorial — Ready to shovel?

Winter just wouldn’t be winter without snow! But with all that snow comes the shoveling, and with the shoveling comes a chance of injuring your back. It doesn’t matter if you only have a couple of inches to clear off or the aftermath of a blizzard, you still need to practice safe shoveling techniques. It can be hazardous and even lethal if you're not careful.

According to the American Journal of Emergency Medicine, snow removal led to about 100 deaths and 11,500 injuries that required a trip to the emergency room each year between 1990 and 2006. Low back injuries were the most common complaint and cardiac-related injuries were responsible for all of the 1,647 fatalities.

Just like any yard maintenance job, our number one priority with snow shoveling is safety, followed closely by efficiency and comfort. Consider doing the following before you even step outside:

Many people don’t look at shoveling snow as exercise, but your body can’t tell the difference! That’s why you must treat it as exercise and like any physical activity you must warm up. So it is important to stretch your muscles. Try to walk in place for a few minutes in order to get your blood pumping. Warming your muscles up can help to prevent injuries.

Once you step outside and start wielding your shovel, remember the following: Bend your knees and lift with your legs, as you lift the snow, make sure to keep the shovel blade close to you, to reduce back strain, switch hands so that you're working different muscles, and periodically change your grip on the hand holding the bar (palm under vs. palm over).

If you're struggling to dislodge sticky snow from your shovel, remember this, before you start to shovel, apply a generous coat of cooking spray or silicone lubricant to the blade of shovel. The lubricant will let snow slide right off the blade, making your job easier in the process.

Many homeowners start at the top of the driveway and work their way down. The only problem with this technique is that the closer you get to the bottom of your driveway, the heavier your shovel becomes and this can lead to an increased risk of injury. So instead, start shoveling from the center of your driveway and work your way out. By moving less snow at a time, you'll decrease your risk of injury.

Of course dressing appropriately for colder weather is a must. Colder temperatures constrict the blood vessels, reducing blood flow to the active muscles that are working during shoveling. Dressing in layers of clothing that are insulating, warm, loose, and water-repelling are a must to keep the body warm, which in return improves oxygen supply and blood flow.

Something that is overlooked is staying hydrated. Cold weather makes you feel less thirsty, which increases the risk of dehydration, especially with strenuous physical activity. Dehydration impairs the body’s ability to regulate heat, making the underlying tissues cold and numb.

So enjoy the snow this year, but remember that when it comes to shoveling snow, stay safe.

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Dr. Wayne M. Fichter Jr. is a chiropractor at Natural Spine Solutions. The business is located at 3913 Schreiber Way in Coeur d’Alene. For more information, please contact us at 208-966-4425.