It’s that time of year again in Central Ohio! ❄️ As the temperatures drop and snow starts to fall, we’re seeing more patients coming in with winter activity-related aches and pains. While we love helping you recover, we’d much rather help you prevent injuries in the first place! 

Let’s dive into how you can tackle winter tasks safely while protecting your spine and overall well-being.

The information provided below is not a substitute for professional medical advice or treatment for specific medical conditions. You should not use this information to diagnose or treat a health problem without consulting a qualified healthcare provider. Links throughout this blog may also contain affiliate links. Please be assured, that these are all products I personally use and/or recommend. There is no additional cost to you, and often times when you use my link, you will save money with my exclusive discounts and coupons.

The Art of Snow Shoveling

Snow shoveling might seem straightforward, but it’s actually a complex full-body workout that can put significant strain on your body if not done properly. Here’s how to do it right:

BEFORE YOU START:

  • Warm up your muscles with light stretching (just like you would before a workout!)
  • Layer up to stay warm, but make sure you can move freely
  • Choose an ergonomic shovel with a curved handle to minimize bending
  • Check the snow’s weight – wet snow can be deceivingly heavy

PROPER SHOVELING TECHNIQUE

  1. Stand Smart: Position your feet hip-width apart for stability
  2. Protect Your Back: Bend at your knees, not your waist
  3. Power From Your Core: Engage your core muscles throughout the movement
  4. Push, Don’t Throw: When possible, push the snow instead of lifting and throwing

WHEN YOU MUST LIFT…

Keep the shovel close to your body. 
Avoid twisting movements.
Step in the direction you’re dumping the snow.
Take small amounts at a time (especially with heavy, wet snow).

LISTEN TO YOUR BODY

Take breaks every 15-20 minutes, especially if you’re not regularly active. Remember, snow shoveling is exercise! If you start feeling tired or sore, that’s your body telling you it’s time for a break.

Safe Salting Strategies

While salting might seem less strenuous than shoveling, poor technique can still lead to injury. Here’s how to stay safe:

  • Use a spreader instead of throwing by hand when possible.
  • If spreading by hand, use a small container you can easily carry.
  • Alternate arms to distribute the workload.
  • Keep your core engaged while spreading.
  • Take small steps and maintain good balance on potentially slippery surfaces.

Beyond The Basics: Winter Injury Prevention

STAY ACTIVE INDOORS

Don’t let winter weather derail your movement routine! Regular exercise helps maintain the strength and flexibility you need for winter activities. Try:

  • Gentle stretching
  • Core strengthening exercises
  • Balance work
  • Low-impact cardio

PREPARE YOUR BODY

Just like athletes prep for game day, you need to prepare your body for winter activities:

  • Stay hydrated (yes, even in cold weather!)
  • Maintain regular adjustments to keep your spine aligned and moving well
  • Focus on good nutrition to support your body’s natural recovery processes

WARNING SIGNS TO WATCH FOR

If you experience any of the following after winter activities, it’s time to give us a call:

  • Persistent lower back pain
  • Sharp pain in shoulders or neck
  • Numbness or tingling in arms or legs
  • Headaches
  • Difficulty moving normally the next day

The Rise Approach to Winter Wellness

At Rise, we believe in empowering you with both preventive strategies and support when you need it. If you’re planning to be extra active this winter, consider scheduling a preventive adjustment to ensure your body is ready for the season ahead.

Remember, our goal isn’t just to help you recover from winter-related strains – we want to help you build a stronger, more resilient body that can handle whatever the season throws at you! 

Need Extra Support? If you’re experiencing discomfort from winter activities or want to prepare your body for the season ahead, we’re here to help! Book an appointment through our website or give us a call at 614-681-0195.

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*Bonus Tip*: Save this post for reference throughout the winter season! If you found these tips helpful, share them with a friend or family member who might benefit too. 🤍

Remember, winter wellness isn’t about avoiding activities – it’s about approaching them smartly and safely. Here’s to a healthy, active winter season! ✨