Although Old Man Winter waited until late in the season to bring snow to Central Pennsylvania, the physical therapists at First Choice Rehab are concerned about reducing the number of injuries that may occur from shoveling snow.

"If a person is out of condition and does not lift properly, muscle strain may occur in the lower back and shoulder", says George "Chip" O'Malley, PT, OCS, Clinic Director of the York Office. "In fact, back injuries due to snow shoveling can happen to anyone, not just older adults. People between the ages of 20 and 50 are surprised to find out that they are not in condition... usually too late, after injury occurs", says O'Malley.

O'Malley suggests the following tips from the American Physical Therapy Association for avoiding back injuries from snow shoveling:

• If possible, wait until the afternoon to shovel. Many disc injuries occur in the morning when there is increased fluid pressure in the disc.
• Lift smaller loads of snow, rather than heavy shovelfuls. Take care to bend your knees and lift with your legs rather than with your back.
• Use a shovel with a shaft that lets you keep your back straight while lifting. A short shaft will cause you to bend more to lift the load. Using a shovel that's too long makes the weight at the end heavier.
• Because the spine cannot tolerate twisting as well as it can other movements, it is important to avoid excessive twisting and forward bending. Instead, you should bend your knees and keep your back as straight as possible so you are lifting with your legs. Step in the direction in which you are throwing the snow to prevent the low back from twisting. This will help avoid the "next-day back fatigue" experienced by many shovelers.
• Take frequent breaks when shoveling. Stand up straight and walk around periodically to extend the lower back. Standing extension exercises will help reverse the excessive forward bending that occurs while shoveling: stand straight and tall, place your hands toward the back of your hips and bend backward slightly for several seconds.

With proper precautions and the correct snow-shoveling technique, injuries to the shoulders and lower back can be avoided.

If you or someone you know has back pain, consult a First Choice Rehabilitation Specialists physical therapist. Physical therapists have a unique body of knowledge that promotes optimal health and function through the application of scientific principles to prevent, identify, assess, correct, and alleviate acute or prolonged movement dysfunction.
For help or more information, contact a physical therapist at the First Choice Rehab office near you.