50+ Lifestyles

Tips for a Pain-Free Winter

By Dr. Taylor Bryant, DC
Bryant Chiropractic

Winter can be a treacherous time of year, especially in the Midwest. Heavy snow, ice, and bitter cold can all have effects on your health. It is obviously important to protect yourself and be prepared, and I’ve listed some tips that may be helpful for you as we head in to the holiday season.

You’ve probably heard that you should lift with your knees while shoveling snow in order to take some of the weight off of your low back and prevent injury, but what should you do with the snow once you have lifted it? Twisting your body to throw the snow is a very easy way to hurt your back. Instead, push or throw the snow straight forward. This may take a bit longer to do, but you’ll thank yourself later.

Let’s think about being a little more proactive. If you know that snow is coming, lay down some salt or ice melt beforehand to make shoveling a little easier and give your boots a bit more grip. Fewer slips lead to fewer falls. It’s also a great idea to limber up! Before you head out to clear the driveway, stretch out your important areas: hamstrings, lower back, neck, shoulders, etc. Just like if you were about to run a race, warming up can make all the difference.

If you’re like me, you typically wait until the snow stops before you go out shoveling. Don’t wait! It may seem counter intuitive to shovel two or three times when you can just do it once, but waiting until the snow stops can mean you’re going to be lifting a lot of snow at once. If you head out once a couple of inches has fallen, the job is much easier! The total amount of snow you’re going to shovel is the same, but make it two or three easy jobs instead of one difficult one where you might hurt yourself.

One thing that I tell my patients often is to trust your body and know your limits. This goes for snow shoveling too. If you start to feel some pains or that your back might go out, take a break! Don’t push yourself if it is going to end up with you getting injured. It isn’t worth it, and you’ll regret it later. If you have a spouse/child/friend, ask for help! Divide and conquer, and your back will thank you.

What should you do if you end up slipping and falling? Try to turn your body so that you land on your side. This will potentially prevent hitting your head and getting a concussion or worse. It is also a good idea to bring your arms close to your body, as falling on an outstretched arm can easily end up as a fracture. After the fall, icing is your best friend. That seems silly because ice is what caused your injury in the first place, but immediately after an injury your biggest priority is keeping the swelling down. As always, get sufficient rest, and don’t be afraid to seek medical attention if your injury is serious.

Be careful, and have a wonderful holiday!

Dr. Taylor Bryant, DC can be contacted at Bryant Chiropractic, 5216 Sheridan St., Davenport, Iowa. (563) 324-1514.

bryantchiropracticdavenport@gmail.com