Timely Tips to Help Protect Your Back
Winter weather can be tough on your body, especially your back. Whether you live in a wintry climate or are traveling to colder conditions – shoveling snow, walking on icy sidewalks and hitting the slopes can all pose dangers for your back. These tips can help you stay safe and injury-free.
Prevent slips on ice and snow
Slippery surfaces are a major cause of winter injuries. Here’s how to avoid the back injuries that often come with falls:
- Wear proper footwear: Choose insulated, water-resistant boots with good rubber treads. You can also use rubber overshoes with strong grips for extra traction.
- Walk with caution: Take short steps and walk slowly to stay balanced. Keep an eye on the terrain so you can react quickly to changes in traction.
- Clear pathways: Remove snow and ice from walkways as soon as possible. Use deicers like salt, non-clumping kitty litter or sand to melt and/or prevent the formation of ice.
Snow shoveling safety
Shoveling snow can strain your body, especially in cold weather. It can also lead to back injuries. Follow these tips to help stay injury-free while shoveling:
- Warm your body up: Before you start, stretch your muscles and do a quick warm-up to get ready. Avoid shoveling early in the morning or late at night when your body is less warmed up.
- Shovel smart: Scoop small amounts of snow at a time and, if possible, push the snow instead of lifting it. Facing a big storm? Shovel in shorter sessions instead of tackling large piles all at once.
- Lift safely: Keep your back straight, bend at the knees and hips, and lift with your legs — not your back. Avoid twisting your body when dumping snow; turn your whole body instead.
- Take breaks: Pace yourself, especially early in the season, and take frequent breaks to avoid overexertion.
Stay safe on the slopes
Winter sports are fun but come with risks. In 2022, over 66,000 injuries were reported from skiing and snowboarding, according to the National Safety Council. Protect yourself with these tips:
- Get fit: Stay in shape throughout the season to avoid fatigue and injuries.
- Take lessons: Beginners should take lessons to learn proper techniques. Experienced athletes can benefit from a refresher.
- Check conditions: Always review the weather and slope conditions before heading out.
- Follow the rules: Stay on marked trails and never ski or snowboard alone. If you stop, do so on the side of the trail, not in the middle.
- Be aware: Give others plenty of space, especially those ahead of you, and look uphill before starting down a slope.
- Use safe equipment: Ensure your skis have brakes or your snowboard has a leash to prevent runaway gear.
By following these tips, you can enjoy winter activities — and get that shoveling done — while keeping your back safe.