7 tips can help you avoid low back injuries during the icy and snowy winter season

It is that time of year again where we start seeing more people for injuries after a recent slip or fall.  You can help decrease your risk by incorporating some of these tips into your everyday life.

1. Proper footwear

• One of the most common things I see is old worn out footwear leading to the slip and fall in the winter months. 

2. Walk assuming the ground is slippery/icy

• Often the ice may not be visible making one assume they are safe. In the winter months, I will often assume the ground is icy and modify my gait to not risk slipping and falling.

3. Shovel with proper techniques

• Heavy snow is also a common factor in increasing low back injuries. Proper shoveling techniques utilizing a good knee bend can also decrease the strain across the low back.  I like to have a few different options for shovels handy depending on the snow consistency.  If the snow is light and easy to push, I will usually go for a shovel allowing me to push it easy instead of having to lift it up and over.  On the other hand, there are several different shovels on the market that will reduce the need for bending your back which will also help reduce your low back strain.

4. Stay active

• Being active on a regular basis will always keep your body ready for those strenuous activities associated with the winter weather. If you are someone who does not exercise you already increase your risk for low back injuries.

5. Stretching

• Trying to routinely stretch will help keep your muscles ready for those activities that tend to strain your low back. There are many resources for these stretches on the internet for you to review and implement.  The key is to be consistent with them and use proper form.

6. Improve your posture

• There is strong research linking poor posture habits and poor health outcomes. Anything from an increased risk for falls and disability to decreased function of your lungs has been linked.  So stand up and reduce activities (i.e. looking at your phone or Computer) that place you in a poor posture for extended periods of time.

7. Get adjusted

• Chiropractic treatment adjustment has been shown to be a very effective treatment method to reduce low back pain. Many studies show it is more effective than medications with fewer side effects. 

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