PEABODY – Every winter people hurt themselves shoveling snow, ranging from minor aches and pulled muscles to doing permanent damage to their backs. And this past month’s snowfall has already showed that winter is here.
What people often fail to realize is that shoveling is more than just a chore. It puts a lot of stress on the body in a short period of time, says local chiropractor Dr. Richard Danubio.
“Shoveling snow is like picking up weights, it’s a lot of hard work,” explains Danubio, who runs Danubio Chiropractic Offices in Peabody.
“Cold weather, without any physical exertion, puts additional strain on your heart. So if you're older or out of shape, there's much more of a chance of hurting yourself by shoveling,” he says. Even people who regularly exercise can find shoveling to be strenuous if they try to tackle the job quickly without taking breaks.
According to Danubio, back injuries are among the most common injuries resulting from snow shoveling. Stretching first is always a good idea. If possible, wait until later in the day to start shoveling. Many back injuries occur in the morning, because the tissue around the spine is not warmed up or loose after a night of rest.
“If you fear you're unable to tackle this tiring task, look into spending a few bucks and have a neighborhood kid shovel after a storm,” says Danubio, or hire a contractor with a plow.
He says shoveling snow can wreak havoc on the musculoskeletal system and suggests the following tips:
* If you must shovel snow, be careful. Listen to weather forecasts so you can rise early and have time to shovel before work.
* Layer clothing to keep your muscles warm and flexible.
* Shoveling can strain “de-conditioned” muscles between your shoulders, in your upper back, lower back, buttocks and legs. So do some warm-up stretching before you grab that shovel.
* When you do shovel, push the snow straight ahead. Don’t try to throw it. Walk it to the snow bank. Avoid sudden twisting and turning motions.
* Bend your knees to lift when shoveling. Let the muscles of your legs and arms do the work, not your back.
* Take frequent rest breaks to take the strain off your muscles. A fatigued body asks for injury.
* Stop if you feel chest pain, or get really tired or have shortness of breath. You may need immediate medical help.
Danubio Chiropractic Offices are located at 474 Lowell St. and can be reached at (978) 536-3111.
