Shoveling snow can be a great workout and a good way to get your heart rate up when the weather isn't cooperating. However, since even small loads of snow can be heavy, shoveling can cause injuries such as back pain if you aren't careful. Here are a few ways to avoid back pain while you shovel snow. 

3 Tips for Preventing Back Pain while Clearing Snow

1. Warm Up Your Muscles

Shoveling snow is a very high-intensity workout. If you move 10 pounds of snow every 5 seconds, you could move a ton of snow every 15 minutes, which is why it's important to ensure your muscles are ready for the challenge. Lifting heavy loads with cold, unstretched muscles can raise your risk of injury, so warm up carefully before you start. Run in place inside your home for a few minutes, and then stretch as much as possible. Pay special attention to your arms, legs, and back. After your muscles are warm, keep them cozy by dressing in layers. Base layers should be made from thermal material, with multiple layers on top, including waterproof outerwear. 

2. Let Your Legs Do the Lifting 

When you shovel snow, focus on not overworking your back. After you fill your shovel, bend down at the knees and let your legs do the lifting as you stand back up. When you toss the snow aside, be careful not to twist to prevent back pain. Since your legs have major muscle groups that are used to working hard during cardiovascular activity, walking, and squatting, you are less likely to develop an injury. 

3. Take Frequent Breaks 

While it can be tempting to move ahead with snow removal even when you are tired, it's important to stop and take breaks to hydrate and evaluate how your body feels. Try to break up the work into a few sections, rewarding yourself with a break in between. If you start to feel tired or experience back pain, stop shoveling and treat the problem.

If you are struggling with back pain after shoveling snow, turn to Team-Health Chiropractic in Saint Louis, MO. Since its inception in 2006, this trusted chiropractic clinic has helped patients understand and resolve discomfort stemming from back and neck pain to whiplash and auto accident injuries. With a commitment to safety and comprehensive care, this trusted team can help you feel your best. To learn more about how they can help you, visit the website, or call (314) 567-9990 to schedule an appointment.