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Incorrect Spine Mechanics during Shoveling Snow definitely makes the top of list in causes of Back pain. The picture here shows the difference between incorrect vs correct Shoveling mechanics for your back. The key difference in the typical (Incorrect) Shoveling position is our natural tendency to round the lower back or lumbar spine as seen in the image thereby putting a lot of stress on our spinal ligaments & disks. This “rounding” of the back, if performed repeatedly, combined with the weight of the shovel & snow and rotational movements inevitably leads to low back pain & in some cases leg pain or sciatica. So, let’s take a look at some tips that might help you keep your spine healthy this snow season.
Here are the takeaways:
✔️ Maintain your Lumbar lordosis or arch in the spine as you shovel
✔️Bend from your knees
✔️ Use your leg muscles instead of your back
✔️Adopt a wide stance to leverage your leg muscle power to do the lifting
✔️Minimize Rotational/turning movements in your spine with the heavy shovel in your hand
✔️ Perform 5-6 standing backward bends to move your lumbar spine in the opposite direction before, during and after shoveling
✔️ Take Breaks as necessary
Follow through with our Video on Recommended Shoveling technique to minimize back pain: Recommended Shoveling Technique
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We also know not everyone is ready to commit to regular physical therapy appointments, and that’s why we offer our Free Information Guide! This Guide is for people in our community who want really valuable, expert information about their Back Pain or Sciatica problems. We know it’s confusing out there with all of the information floating around on Google and Facebook, and this is a valuable first step towards getting some real answers for your problem.
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