Snow shoveling tips and treatment

By Rose Sgarlato
SPARTA — Kathyrn Murino of Lake Mohawk spent most of Monday shoveling her driveway, even after her husband did three rounds of it on Saturday.
“He started early Saturday afternoon and finished on Sunday, but here I am trying to make it wider,” said Murino. “I also did the patio, so we don’t have a moat.”
But Murino enjoys the physical challenge of shoveling.
“I don’t mind shoveling,” she said. “I ate a lot on Saturday, donuts and pie. I ate all day,” Murino joked.
And although shoveling snow for 30 minutes does burn about 223 calories for a 155-pound person, according to Harvard Medical School's "Calories Burned” sourced on livestrong.com, there may be health risks.
Known typically for placing cardiovascular stress on people, shoveling can also cause muscle soreness, joint pain and backaches. The Sparta Independent asked local chiropractic physician Andrew Grano of Grano Pain Relief & Wellness Center to weigh in.
Why do people get hurt when shoveling, and what part of the body does it affect usually?
“Most people get hurt shoveling, because they are not used to the body mechanics that are involved with shoveling as it pertains to only occasional snow storms per year. Our backs are suddenly required to bend, twist and lift for a long period of time. The typical areas of the body mostly affected are the low back, mid back and shoulders.”
Is there an age group that gets more affected?
“All ages can get affected, and in our office we treat children to seniors. Typically the age group most affected by shoveling is from the mid 30s and up. This may be the result of pre-existing degenerative changes in the joints from physical labor, old injuries, hereditary, repetitive jobs, etc. Having a more sedentary lifestyle such as spending too much time at a desk or in front of a computer can result in weakness of the core muscles, thus becoming more prone to an acute exacerbation. "
Do you see and increase in business after a snowstorm?
"Our office does get very busy after a snowstorm due to the shoveling, slipping, falling and winter sports such as skating, skiing and snowboarding injuries. We provide a wide variety of treatment to help with musculoskeletal injuries and provide patients with the knowledge and know how to prevent injuries in the future."
What is the suggested way to shovel?
"Pushing the snow with a shovel as opposed to bending, lifting and twisting is recommended. If unable to push the snow, the second best technique is to bend and lift with the legs and carry the snow with the shovel by alternating the shovel on both sides of your body. Take breaks often when shoveling and drink lots of water to avoid dehydration."
What is your advice on how to treat a shovel-related injury at home?
"If injured from a slip and a fall and inflammation is apparent, it is necessary to use ice on the inflamed area for a period of 20 minutes on, 20 minutes off and 20 minutes on again, repeating it three times a day for 48 hours. If muscles are only sore and stiff from a long day of shoveling, it is suggested to use moist heat such as a bath with Epson salt or a hot shower. I stress the importance to my patients of daily exercises for 30 minutes to include cardio and stretching or yoga as well as proper nutrition."
Who shouldn’t shovel?
"This is a loaded question as there are so many precautions to consider for unhealthy people to avoid shoveling. Generally speaking, anyone with a heart condition should check with their physician first to see if they are healthy enough for this type of work. Those with acute low back pain especially suffering with herniated discs should not be lifting snow with a shovel as it will only compress the discs causing potential injury. "
"Finally, I advise listening to your body and don’t ignore the signals it tells you. If you are not feeling up to the task of shoveling, ask a friend, neighbor or relative to give you a hand."
Grano Pain Relief & Wellness Center has locations in Hamburg, Andover and Oak Ridge and offers chiropractic care, massage therapy and rehabilitative treatment. www.granowellness.com