Proper technique & timing of snow shoveling can prevent back injury, local chiropractor says

Both improper technique and poor timing can lead to back injury when shoveling, Wakefield chiropractor Dr. Peter Martone told Boston 25 News.

With the snowstorm expected to pummel the northeast overnight Wednesday into Thursday, many people will hop out of bed and start digging out immediately. But doing so soon after rising could cause injuries, such as a lower back muscle sprain, a herniated disk or sciatica.

“You’re 100% more likely to injure yourself within the first hour of waking up,” said Dr. Martone, owner of Atlantis Chiropractic Wellness Centers. “It’s because all of your joints are swollen. They’re swollen just from the fact of sleeping and staying horizontal. So, you need to wake up and you need to warm up.”

Warming up could be as simple as taking a hot shower, hydrating and walking or bouncing around to send fluids into the joints.

“Inevitably, after a night storm, when people wake up in the morning and the first thing they do is go out and shovel, I’ll see a lot of people the next day that hurt their lower back in varying degrees from just shoveling,” Dr. Martone said.

Related: Winter weather: How to shovel, remove snow safely

A few simple pointers for proper shoveling technique will also help prevent injury, Dr. Martone added.

It is important to keep the weight of the shovel close to one’s body rather than outstretched in front of them, which can strain the spine and lower back. Do not overload the shovel, and always use your legs to bend and lift, if needed, rather than your back.

“The further the weight of the snow is away from you, the more stress it puts on your back,” Dr. Martone said. “So, you want to go down; you want to use your elbow as a fulcrum into your body, shovel, hold it and twist it behind you.”

Tossing the snow behind you rather than in front is best, but not over your shoulder, Dr. Martone added. If you’re simply clearing an inch or snow, pushing in front of you is fine.

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Muscle strain is just one possible injury from shoveling. People who have health conditions, particularly of the heart, should consider asking for help or calling in the pros, as heart attack or stroke can also occur in those who over-exert themselves.

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Winter driving tips from MassDOT:

- Clear snow and ice from all windows and lights, even the hood and roof, before driving, (start with the tailpipe).

- Leave plenty of room for stopping

- Remember that the posted speed limits are for dry pavement.

- Use brakes carefully. Brake early. Brake correctly. It takes more time and distance to stop in adverse conditions.

- Bridge decks freeze first. Due to the difference in the exposure to air, the surface condition can be worse on a bridge than on the approach road.

- Exit ramps are an even greater challenge during the winter since they may have received less anti-icing material than the main line.

- Leave room for maintenance vehicles and plows – stay back at least 200 feet and don’t pass on the right.

- Seat belts should be worn at all times – it’s the law.

- Most importantly please remember to slow down.

Additional snow content:

- Ice safety tips for safe winter fun

- What is wind chill and how can it hurt you?

- How and when to protect your pipes from freezing

- Winter weather: How to shovel, remove snow safely

- Here’s what to have in your snow emergency kit