This winter has been bitterly cold so far. It looks like we are in for a short thaw, but it usually doesn’t last for long. At Advanced Back and Neck Care Center we have seen an unusually high incidence of snow shoveling injuries in December and early January. We will probably get more snow this winter and we are on a campaign to keep the number back injuries down, and keep our patients healthy during the winter months. I have a list of tips that if followed you can significantly decrease the risk of back injury while shoveling. If you already know that you have a problematic back try to avoid shoveling altogether. If you decide to undertake the task follow the following six tips and your back will be thanking you later.

1. Warm-up. Before beginning any snow removal, warm-up for five to ten minutes to get the joints moving and increase blood circulation. A good warm-up should include stretches for the back, shoulders, arms and legs. This will ensure that your body is ready for action.
2. Don't let the snow pile up. Removing small amounts of snow on a frequent basis is less strenuous in the long run.
3. Pick the right shovel. Use a lightweight push-style shovel. If you use a metal shovel, spray it with Teflon first so snow won't stick. Bent handle shovels require less strain on the back to lift the same amount of work.
4. Push, don't throw. Push the snow to one side and avoid throwing it as much as possible. If you have to throw, avoid twisting and turning - position yourself to throw straight at the snow pile.
5. Bend your knees. Use your knees, leg and arm muscles to do the pushing and lifting while keeping your back straight.
6. Take a break. If you feel tired or short of breath, stop and take a rest. Stop shoveling immediately if you feel chest or back pain.

If you have any questions regarding a back injury you can call Advanced Back and Neck Care Center and schedule an initial consultation with Dr. Mascaro at no cost or obligation in Groton at 860-448-BACK (2225).