MELROSE – Now that the winter months have settled in, Hallmark Health System wishes to offer some tips to residents to ensure they have a safe and healthy winter.
Sidewalks and driveways are slippery due to snow and ice. It’s up to you to shovel that snow away. During this time of year, it’s especially important to take the extra time, care and precautions to prevent injuries from shoveling. Each year at Hallmark Health’s physical therapy clinics, sprains and strains to the back, neck and shoulders are treated because of snow shoveling.
The following are some safety tips to help make shoveling safer and to protect your neck and back:
* Shoveling is a workout, so be sure to warm up your muscles and stretch prior to going outside.
* Push the snow instead of lifting it. It’s much easier and safer to push than to lift. If you must lift the snow, use your legs, not your back. Squat with your legs apart, knees bent and keep the natural curves in your back. Do not bend at the waist; this puts excessive stress on your low back.
* Shovel early and often since newly fallen snow is lighter than heavily packed or wet snow.
* Keep the shovel close to your body.
* Don’t overfill your shovel. Do small amounts at a time.
* Don’t throw the snow over your shoulder or to the side. This rotational motion puts stress on your back and can result in injury.
* Dress in layers, wear a hat, gloves and make sure you wear proper footwear that provides traction. Good boots can help you keep your balance on slippery icy surfaces and help prevent a fall.
* Use a shovel that feels comfortable for you. A smaller blade will force you to lift smaller loads of snow, which will help protect your back. A plastic blade weighs less than a metal blade so it will be easier to lift.
* Pace yourself. Take frequent breaks and drink plenty of water. This will help with muscle fatigue.
* Check with your doctor. If you have a medical condition or do not exercise regularly, talk with your doctor before shoveling. If necessary, hire someone to help you remove the snow.
For more information about Hallmark Health, visit www.hallmarkhealth.org.
The Hallmark Health System includes Lawrence Memorial Hospital of Medford, Melrose Wakefield Hospital in Melrose, Hallmark Health Cancer Center in Stoneham, The CHEM Center for MRI in Stoneham, Hallmark Health Medical Center in Reading, Hallmark Health VNA and Hospice in Malden, Lawrence Memorial/Regis College Nursing and Radiography Programs and Hallmark Health Medical Associates, Inc. Hallmark Health is affiliated with Mass. General Hospital for cardiology and Tufts Medical Center for neonatology.
