Nobody likes shoveling snow, but unfortunately, it’s a necessary part of life for those who live in cold climates. Not only is it inconvenient and time-consuming, but it can also be dangerous. In addition to the obvious cold-weather risks of hypothermia and frostbite, shoveling snow can lead to serious musculoskeletal injuries and even fatal heart attacks.

At Elevate Wellness Chiropractic, we understand the importance of educating our patients about how to live healthy, pain-free lives. That’s why we’re presenting this guide to preventing injuries related to shoveling snow, ensuring you have all the knowledge and tools you need to stay safe this winter. 

Why Shoveling Snow Can Be Harmful

According to a study that analyzed injury data from a 17-year period, an average of about 11,500 people are treated in U.S. emergency departments each year for incidents related to snow shoveling, with the most common diagnosis being soft tissue injuries. Of these soft tissue injuries, about one-third of them affect the lower back. 

Shoveling snow can place quite a bit of strain on muscles and joints, especially in the back and shoulders. This concept is reflected in the data: The most common reason for snow shovel-related injuries is acute musculoskeletal exertion, which accounted for more than half of the incidents included in the study. 

In addition to straining the musculoskeletal system, shoveling snow can put stress on the cardiovascular system. In fact, all 1,647 snow shoveling-related deaths analyzed in this study were caused by a cardiac event such as a heart attack. 

Certain individuals are more vulnerable to these risks. Those with pre-existing back pain, injuries, or heart conditions are more likely to harm themselves while shoveling snow. 

How to Safely Shovel Snow

Now that you know the risks of shoveling snow, let’s explore how to take care of this winter chore without putting yourself in danger.

Preparation is Key

Like with any physical activity, preparation is key to preventing injuries. Before you head outside, stretch your muscles to increase blood flow. 

Once you’re all warmed up, it’s time to put on the appropriate gear. Wear sturdy, non-slip boots, and use gloves to improve your grip on the shovel and avoid blisters. Layer up to stay warm, but make sure you can still move around. 

It’s also a good idea to take a water bottle outside with you and sip from it often — staying hydrated will help your muscles perform optimally. 

Equipment and Ergonomics

One of the most important things you can do to prevent injuries is choose the right equipment. Invest in an ergonomic shovel with a curved handle. Additionally, lightweight models can reduce strain and make it easier to shovel. 

Use Proper Snow Shoveling Technique

Whenever possible, push snow into piles rather than lifting it. This technique will help to prevent overexertion and boost your endurance. 

If you must lift a shovelful of snow, lift with your legs — not your back — and take small scoops rather than overloading the shovel. Avoid twisting your torso, keep your back straight, and bend at the knees instead of the waist.

Instead of tackling the entire area at once, shovel smaller sections and take breaks in between to avoid overdoing it. 

Prevent Slips and Falls

Icy driveways are known for causing slips and falls. To maintain your balance and avoid bumps and bruises, take short, careful steps. Clear pathways first to give yourself a safe place to stand as you shovel. If you encounter any stubborn patches of ice, spread salt or sand on them to improve traction.

What to Do If You Feel Pain

If you feel strain or discomfort while shoveling, stop immediately and rest. If you feel better after a few minutes, it’s probably okay to resume, but be extra careful. Apply ice to sore areas to reduce swelling and inflammation. 

It’s normal to feel some muscle soreness after exerting yourself, but if you experience persistent pain, numbness, or weakness, it’s time to seek professional help. Chiropractic care can be an effective way to alleviate musculoskeletal discomfort and help heal injuries like back pain or joint issues. 

Stay Healthy This Winter with Elevate Wellness Chiropractic

We invite you to prioritize safety and wellness this winter. If your body could use a tune-up, whether it’s after a grueling snow-shoveling session or not, contact Elevate Wellness Chiropractic today to schedule an appointment with one of our expert team members. We’ll get you back on track in no time, allowing you to enjoy the season to the fullest.

Long flights can be hard on the body, especially for those who struggle with back pain. Extended periods of sitting, limited space, and less-than-ideal seating can all add up, leading to stiffness, discomfort, and sometimes even injury. Fortunately, with some proactive strategies, you can minimize strain on your spine and protect your back during those long hours in the air. 

If you’re about to take a long flight and want to protect your back during the trip, keep reading to see what our team recommends. 

1. Choose Your Seat Wisely

Airplanes aren’t known for being the most spacious places, which is why you need to be mindful when picking your seat. If possible, select a seat that provides extra legroom, like those in exit rows or bulkhead seats for a long flight. While upgrading to premium economy or business class isn’t always in the budget, these seats often offer better lumbar support and allow for more movement. Aisle seats are also helpful as they allow you to get up easily to stretch.

2. Pack Supportive Items

As airplane seats become thinner and thinner, it is essential to pack supplementary items to make your trip more comfortable. A lumbar support pillow can be a game-changer for your back. Airplane seats are not designed with spinal support in mind, so bringing a small pillow or a rolled-up blanket to place in the small of your back can help maintain a healthy spinal curve. If you’re prone to neck pain, a supportive neck pillow can relieve strain on your upper spine.

3. Stretch Before Boarding

Sometimes, the best way to protect your spine during a long flight is by taking action before boarding. Stretching before the flight is essential to warm up your muscles and increase flexibility. Focus on stretches that target the hips, hamstrings, and lower back, such as hip flexor stretches, hamstring stretches, and gentle back twists. These stretches will help prevent stiffness from setting in too quickly during the flight.

4. Maintain Good Posture

Poor posture is one of the main culprits behind back pain during flights. But, during a long flight, you might begin to slip out of your traditionally good posture habits. Aim to sit back with your lower spine against the seat to protect your back from irritation throughout the trip. Keep both feet flat on the floor to promote a neutral spine position, and avoid crossing your legs, which can misalign the spine.

5. Get Up and Move Regularly

Movement is key to avoiding back pain. Try to get up and walk around every 45 minutes to an hour if possible. Standing and moving even briefly helps relieve spinal compression, reduce muscle stiffness, and promote better blood circulation. While this might not be a great option for every flight, it is important that you get up during long flights to protect yourself from the stiffness and discomfort that may lead to poor posture and trauma to your spine. 

6. Do In-Seat Stretches

If getting up isn’t feasible, in-seat stretches can still help you protect your spine during long flights. Try seated spinal twists, knee-to-chest stretches, and ankle rolls to keep your muscles active. Even small movements can keep your spine mobile and prevent stiffness. However, when doing in-seat stretches, ensure that you are mindful of your neighbors and that you aren’t disrupting their flight. 

7. Stay Hydrated

While you might want to enjoy a soda or juice during your flight, it is important that you prioritize drinking water. Hydration is essential for spinal health. Proper hydration helps keep the spinal discs, which act as shock absorbers, well-lubricated. Bring a water bottle onboard if possible and sip regularly to avoid dehydration, which can worsen back pain and cause muscle cramps. When flight attendants offer water, take this opportunity to have a drink as well. 

8. Engage Your Core

Your abdominal muscles play a major role in protecting your spine from trauma. Engaging your core muscles while seated can help support your spine throughout a long flight. Tighten your abdominal muscles, and focus on maintaining this engagement for several seconds at a time. This practice helps stabilize your lower back, reducing the strain on your spine. It is a good habit to begin forming before your flight to ensure you can keep it up during your flight. 

9. Avoid Heavy Lifting

Lifting heavy bags into the overhead compartment can strain your back, especially if you’re already dealing with discomfort. Use your legs rather than your back to lift, and ask for assistance if needed. Alternatively, consider packing lighter or checking your luggage to ensure you don’t have to lift your luggage overhead. Your back will thank you for this. 

10. Consider Pre- and Post-Flight Adjustments

Finally, seeing your chiropractor for a pre-flight adjustment can help ensure your spine is aligned and ready for the long journey ahead. A post-flight adjustment can also relieve any tension or misalignment that develops during travel. Regular chiropractic care helps improve spinal mobility and strength, which is especially beneficial for frequent travelers.

Recover from Long Flights at Elevate Wellness 

While long flights can be challenging for your back, these tips will help protect your spine and reduce pain. If you’re preparing for a long trip and are concerned about back pain, consider scheduling a chiropractic appointment with our team at Elevate Wellness Chiropractic in Bountiful, Utah. With years of experience helping patients protect their spines, we’re confident we can do the same for you. If you would like to schedule a pre- or post-flight appointment with our team, don’t hesitate to contact us today. 

Functional medicine is a holistic, patient-centered approach to healthcare that focuses on identifying and addressing the root causes of health issues. If you’re looking for a complementary therapy to integrate into your functional medicine treatment, consider chiropractic care. 

Chiropractic care doesn’t just address musculoskeletal health; it aligns with the philosophies of functional medicine by promoting nervous system function, supporting the body’s natural healing processes, and enhancing overall wellness. Keep reading to explore how chiropractic care can become an integral component of this alternative approach.

Understanding Functional Medicine and Its Approach to Health

Functional medicine is a patient-centered model of care that aims to identify and address root causes of health issues rather than just treating the symptoms. This cause-and-effect philosophy is key to providing effective solutions and enhancing patients’ overall quality of life.

Another core principle of functional medicine is that the body is made up of countless interconnected parts that influence each other in intricate ways. Something that affects one part of the body can have a far-reaching impact on the body as a whole. Additionally, practitioners often collaborate with specialists to ensure well-rounded care.

Finally, functional medicine focuses on the influence of lifestyle factors, such as diet, exercise, sleep, and stress management on overall health. It emphasizes the importance of personalized, patient-centered care. Practitioners develop individualized treatment plans for each patient, taking into account their unique genetics, health history, and goals. 

The Role of Chiropractic Care in Functional Medicine

The goals of chiropractic care include improving spine health, relieving pain and discomfort, and optimizing nervous system function. These principles align with functional medicine by focusing on natural, non-invasive treatments that promote healing and support whole-body health. Rather than focusing on symptom relief, chiropractors aim to improve their patients’ long-term wellness and prevent further health issues.

How Chiropractic Care Supports Functional Medicine Goals

Chiropractic care fits seamlessly with functional medicine. By adding chiropractic care to your treatment plan, you can support your health goals and contribute to lasting wellness.

Pain Management without Medication

By restoring musculoskeletal alignment, chiropractic adjustments can relieve pain naturally, reducing reliance on pain medications that may be addictive or have unwanted side effects. Minimizing medication use is often prioritized in functional medicine, making the natural pain relief of chiropractic care a suitable complementary treatment.

Improving Nervous System Health

Functional medicine recognizes that the nervous system is essential to all bodily functions, facilitating communication between the body’s interconnected systems. The spinal cord is one of the most integral parts of the nervous system and is responsible for carrying signals from the brain to the rest of the body. 

One of the roles of the spine is to protect the spinal cord. Chiropractors aim to restore spinal alignment through targeted adjustments, alleviating pressure on the spinal cord that could interfere with signals. The ultimate goal of these adjustments is to improve nervous system health and support overall body function.

Reducing Inflammation

Acute inflammation is an important part of the body’s healing process. Chronic inflammation, on the other hand, can cause severe damage and contribute to a wide range of health conditions. Functional medicine often seeks to manage systemic inflammation as a root cause of many chronic diseases. Chiropractic adjustments can help in these endeavors, relieving inflammation by reducing joint and muscle stress.

Promoting Mobility and Physical Wellness

Functional medicine encourages a healthy, active lifestyle. Chiropractic care can be an effective tool for increasing range of motion and strengthening muscles, helping patients become more physically active.

Supporting Stress Relief and Mental Health

Chiropractic care doesn’t just treat physical health; it can improve mental health, as well. By reducing physical tension and alleviating pain, it can aid in stress relief, promote more restful sleep, and support mental wellness. This aligns with functional medicine’s emphasis on stress reduction, which is an essential part of its holistic approach to mental health.

Achieve Whole-Body Wellness with Chiropractic Care

If you’re seeking a non-invasive, holistic way to manage chronic pain, improve nervous system function, reduce inflammation, promote mobility, and support your mental health, consider scheduling an appointment at Elevate Wellness Chiropractic. 

Whether you’re seeking chiropractic care as part of a multifaceted functional medicine care plan or not, targeted adjustments from one of our expert chiropractors won’t just provide relief from musculoskeletal ailments — we can help you achieve enhanced overall wellness and a better quality of life.

If you’re ready to experience the power of chiropractic care, contact Elevate Wellness Chiropractic today to schedule an appointment.