Snow Shoveling Safetyand

Low Back Injury PreventionPresented by

Clay Kuethe D.C.

The Basics: Lifting Correctly

Don’t overdo it. Take lighter loads.

This is Poor Form

Bend your knees and lift with your legs

Lift things closer to your center of gravity (Not way out in front or to the side)

Keep back straight and bend just at the waist if you do need to bend forward.

Lifting Positions

Proper positions when lifting

Improper positions when lifting

Things to keep in mind

DO NOT TWIST! DO NOT TWIST!

When pushing snow, don’t have your arm and shoulder out to the side. Keep the shovel centered in your body at about the bellybutton.

When lifting the snow, stand on the side of shovel and do a proper lift.

When throwing the snow, make sure to rotate your hips and not your low back to ensure proper spinal alignment.

Do Not Twist! Do Not Lean Forward,

Curve Your Back, and Throw Snow

If you have a snow blower

Remember Good Posture

Use with Caution

Always stand directly behind the machine with the push hand as close to your abdomen as possible

Never put your hands near the rotating apparatus while in operation or while the key is still in the on position

If your muscles are not warmed up properly, the likelihood of an injury increases dramatically.

Do 5-10 minutes of light warm up exercises before going out and shoveling.

These can include some jumping jacks, going up and down the stairs a couple of times, doing some body squats, or some of the core stability exercises shown later.

Don’t go out in the cold all coldBrrrrrrrrrr

Boots with good gripping soles Stocking hat Gloves Sweatshirt Wind Resistant Coat Snow Pants or Long Underwear with Jeans

Dress Properly

Your core is basically muscles that stabilize your abdomen.

Mainly the Transverse Abdominis, Rectus Abdominis, Internal and External Obliques, and the Multifidus.

What is Core Stability?

These muscles form a can like structure around your midsection that provides support and stability.

These muscles help to reduce spinal injuries.

Core Stability Continued

Plank exercises Side Plank

exercises Push Up Plus Bird Dog Stability Squats

Not Conventional Sit-Ups or Crunches

Core Stability Exercises

Consult with your regular physician before performing any of the exercises showed during the presentation.

Disclaimer

Put elbows directly under shoulders

Place feet straight out Lower buttocks down

until they are in a straight line with the rest of your body and not sticking up in the air

Tighten abdominal musculature

Plank Exercises

Lay on side Put elbow directly

under shoulder Place feet straight out,

one on top of the other.

Raise hip off of ground until in a straight line with body

Tighten abdominals and keep butt pushed forward

Side Plank Exercises

Place hands directly under shoulders and knees directly under hips

Extend one leg straight back and extend the opposite arm forward

Bird Dog (Advanced)

Start by standing up straight

Bend knees and stick butt straight back

Brace abdominals and bend at the waist, keeping the back straight

Stability Squats

Start in the same position as the Bird Dog exercise

Keep arms straight, brace abdominals and lower chest straight down, keeping torso in straight line

Push Up Plus

Thank you for coming. If you ever have any questions, feel free to

call the office or e-mail me.

516 W. 35th St. Davenport, IA 52806 Phone: 563-388-6364

E-mail: drclay@familycarechiropracticdavenport.com Website: www.familycarechiropracticdavenport.com

Any Questions?