Pain Management and Migraine Relief: Shoveling Snow: Guidelines

Here in NJ we experienced our first major snow storm of the season. I hated to see it coming. I was enjoying the spring-like weather we had so far and just loving it!

I heard different folks commenting on their weekend and how they spent it shoveling and plowing snow. Many of them were also complaining about painful backs and arm muscles they forgot they had!

Shoveling snow can be dangerous and should be approached with caution. If you have lifting limitations or back problems, then it might be best to hire someone to help you rather than take a chance of injuring yourself. If however you are unable to do that and you absolutely must shovel your own snow, keep these tips in mind:

Select a small shovel with a curved handle that is ergonomically tested and proven to decrease strain and pain on the back.
Lift with your legs and not your back keeping the load as close to the body as possible.
Take small loads. Don't try to accomplish too much too fast.
Avoid twisting at the waist as this can lead to back trouble. Stand in what archers call an open stance - with one foot facing ahead and one facing out to the side. This will enable you to pivot easier as you lift and dump the snow.
If you can find a push shovel, this might be safer than one you must lift.
When you finish shoveling, plan to relax and let the muscles calm down. Taking a nice warm bath might help you. The key is to try and break a spasm before it has a chance to develop into a painful condition. Massage, heating pads, muscle relaxants, etc. can all help in avoiding the development of muscle spasms.
If you have a heart condition or high blood pressure, be sure to speak with your doctor ahead of time to determine if there are any precautions you should be taking.