Skip to main content

Don’t let winter become a pain in the back

back-pain-1.jpgSo far, winter has been relatively mild, but it is only a matter of time until a storm dumps several inches of snow between your front door and the rest of the world. Unless staying in bed until everything melts is an option, you’re going to have to do battle with the wonderful white stuff nature has dropped on your world.

“Shoveling snow can be invigorating exercise,” said Dr. Richard Jermyn, director of Rowan Medicine’s NeuroMusculoskeletal Institute. “But shoveling snow with bad body mechanics can open the door to low back pain.”

When injured or stressed, the muscles of the lower back can pull the pelvis, tailbone or the vertebrae of the spine out of place, causing pain, Dr. Jermyn explained. To avoid injury while clearing a path to your curb or car, he offered these tips:

  • Warm up with several minutes of gentle stretching exercises. Slowly bend forward and backwards from the waist to loosen up the back muscles you’ll be using.
  • When digging, focus on bending at the knees and not at the waist. 
  • As you lift, keep the shovel close to your body, continue breathing and tighten the stomach muscles. Keep the weight of the snow close to your body.
  • Instead of twisting to remove the snow, pivot slowly on your feet. This maintains a stable base of support and shifts some of the stress away from the lower back.
  • Don’t throw snow from your shovel. Instead turn the shovel upside down to dump the snow.
  • Every few minutes stop, stand upright and slowly bend backwards five or six times.
  • Once inside, sit upright in a chair with a small pillow or rolled-up towel supporting your lower back. Resting in a slouching position could actually trigger the onset of back pain several hours after shoveling.
  • For low back pain, apply ice for 10 to 20 minutes at a time during the first 48 hours to slow any inflammation or swelling, numb sore tissue and slow the pain and spasm reactions between the nerves.
  • After the first 48 hours, apply heat or alternate between cold and heat to relieve soreness. 
  • Consult your physician if any soreness continues beyond a week, if any pain or numbness radiates from the lower back into the legs, or if pain worsens when standing or walking.

When working or playing outside, Dr. Jermyn says it is also important to be aware of another winter danger.

“Frostbite can occur quickly in extreme cold temperatures or when cold and wet weather combine,” he explained. “Your hands, feet and any exposed skin are particularly vulnerable. Take regular breaks indoors and, if you notice any signs of frostbite – pain, numbness or tingling, or your skin turning red, blue or white – move indoors immediately to warm up.”