I’m glad you took the time to read this. It may prevent you from
walking into my office bent over in pain! Let’s be real here, I love to
see you in the office, but I’d rather you came in for Wellness care
instead of because you hurt your back shoveling!
I was outside shoveling my drive way and sidewalk just now. Yes,
I’m one of those people that still doesn’t have a snow blower! (smile)
Anyway, I was outside shoveling and I looked over at a neighbor and
saw him taking a break from his shoveling, holding his back. I could
tell it was tight. It made me think about you. I know you may not
read this until you’ve already shoveled but you’ll probably have to do
it again tomorrow and later this year so it’s worth it to read on…
Steps to a pain free back during shoveling season
1) Warm up. Yes, I know you think it’s nerdy but hey, it’s better than
being in pain and besides, no ones looking anyway. All you need to
to warm up is do some simple movements. Bend down and touch
your toes, reach up and try to touch the ceiling, try to touch your
shoulder with your ear, and so forth. Just don’t wake up and go
shovel first thing.
2) Try to push the snow more than lift it.
3) Push with your center. In martial arts one thing you learn is to move
from your dan tien. (Think of it as right behind your belly button.)
The point here is that you don’t want to be slouching over and lifting
and twisting with your arms. Use the full power of your center.
4) Utilize your core. Related to the last bullet. Try pulling your belly
button to your spine. That will contract your TA (tranversus abdominus)
which will, in turn, do much of the work so your back doesn’t have to
do everything.
5) Take a break if you need one!
6) When you come in, make sure you stretch out your hip flexors (do a
lunge) and your hamstrings and glutes (bend down and touch your toes).
Also, contract your upper back muscles (try to touch your elbows
together behind your back). Even though it seems counter intuitive,
you’ll thank me for it.
7) Lastly, try making more than one trip. Meaning, if you’re expecting 12 inches, go shovel every 2-3 hours and you won’t have to mess with the whole thing at once!
I hope you find these tips helpful. I hope to see you in the office soon.
Hopefully you’ll come in and say, “Hi Doc, thanks for the tips. I feel
great, just here for a tune up!”
Loving Life,
Dr. Chris Frykman
Shakopee, MN.
P.S. If you find this post useful and you’d like to receive useful information like this right in your own inbox, just email me at OptimizeHealth@chirocontact.com and ask to receive my free eNewsletter.