Wellness Solution Centers

Protecting your back this winter requires preparation, proper technique, and cautious movement both while clearing snow and navigating icy conditions.

Treat Snow Removal as a Workout 

Before you step outside, invest 5 to 10 minutes in a light warm-up, focusing on gentle stretches for your lower back and hamstrings to improve blood flow and flexibility.  If you have a foam roller, roll out your legs and back.

When shoveling, push the snow to the side rather than lifting it. If lifting is necessary, use your leg muscles, not your back. Squat down with your knees bent and back straight, and lift by straightening your legs. Keep the load small while using a lightweight or ergonomic shovel.

Crucially, avoid twisting your torso to throw snow. Instead, move your entire body and pivot your feet to face the direction you are depositing the load. Take frequent breaks and listen to your body; exhaustion increases the risk of injury.

Guidance for Back Strain 

The primary goal is to manage pain and reduce inflammation.

Apply an ice pack to the injured area for the first 24-48 hours. This helps reduce inflammation, swelling, and pain. Apply for 15-20 minutes at a time, several times a day. Wrap the ice pack in a towel to protect your skin.

Use pillows to maintain good spinal alignment when lying down. Place a pillow between your knees when lying on your side and two pillows under your knees when lying on your back.

If you are injured while shoveling or during any other activity, Dr. Dane Donohue and Dr. Christine Campbell at Wellness Solution Centers in Newtown have openings for new patients and will get you in as soon as possible.  

We have modalities, such as laser, to help with inflammation that can greatly speed up healing. We can be reached at 215-968-1661 and are conveniently located at 121 Friends Lane, Suite 100 in Newtown.