SNOW SHOVELING TIP SHEET  

(Tulsa, Okla.)-- The National Weather Service in Tulsa, Okla. has issued a winter storm watch for Tulsa and surrounding areas for the potential for significant accumulation of 5-7 inches of snow. 

During the winter months, many people visit medical professionals complaining of back pain.  “After shoveling the driveway, many people suffer from a stiff and achy back. Shoveling snow can result in anything from muscle strain to slipped disks and a few simple tips can help people from getting these injuries," said Midtown Tulsa chiropractor Dr. Ray Schmeder. 

According to the National Weather Service, 30 percent of injuries during winter storms are sustained by participating in outdoor activities such as shoveling snow. Injuries can include strained backs, arms and legs or slipping on walkways. 

According to Dr. Schmeder, "Protecting your back from injury can be accomplished by lifting the shovel correctly and doing a few warm up exercises before you begin shoveling.”

To help shovelers reduce their risk of injury, Dr. Schmeder recommends the following snow shoveling tips: 

* Warm up for 10 minutes of light exercise before you begin shoveling. Exercises can include side to side twists at the waist; touching your toes and windmill for arms.

* Don't wait to shovel. Shovel early and often. Newly fallen snow is lighter than heavily packed or partially melted snow. Never remove all snow at once, do it piecemeal. Shovel when the first inch or two falls, then do another two inches as it falls. 

* Before you begin shoveling, warm up your muscles for 10 minutes with light exercise. (What do you do?) 

* When shoveling, push the snow, instead of lifting it. Keep the shovel close to your body. Space your hands on the shovel. It increases leverage. Use a shovel that feels comfortable for your height and strength. Avoid a shovel that is too heavy or too long.

* If you must lift the snow, lift it properly. Squat with your legs apart, knees bent and back straight. Do not bend at the waist. Scoop small amounts of snow into the shovel and walk to where you want to dump it Holding a shovelful of snow with your arms outstretched puts too much weight on your spine.

* Do not throw snow over your shoulder or to the side. This action requires twisting which stresses your back. 

* Avoid falls by wearing shoes and boots that have slip-resistant soles. 

* Pace yourself. Shoveling snow is an aerobic activity, therefore take frequent breaks and replenish fluids to prevent dehydration, which can cause muscles pain. If you have heart trouble, high blood pressure, are a smoker or have a medical condition, consult a physician before you take part in any snow removal activities. 

And…if you do become injured, a chiropractor can treat these injuries with massage therapy, stretching and physiotherapy such as ultrasound or muscle stimulation, as well as adjusting the back and neck to get them back in alignment, if necessary. 

The cold weather itself can be a factor in injuries. “Muscles tend to tighten up in cold weather, making it easier to get an injury. Muscles get stiff and along with impacting the musculoskeletal system, it also slows your ability to react, which can result in a fall,” Dr. Schmeder said:  "If you would like more information on how to prevent injuries from winter weather and shoveling or need treatment after sustaining injury contact a doctor of chiropractic who can provide a number of gentle, natural treatments for these types of injuries. Seventy-five percent of HMO’s and 50% of health plans cover chiropractic treatment."

NOTE: Dr. Schmeder is available for interviews and demonstration for 

the proper technique and warm up exercises that can be done prior to shoveling.