As the temperature goes down, make sure your back pain doesn’t flare up.
Shoveling snow, slipping on the ice and over-exerting yourself outdoors are just a few of the potential hazards out there that can derail a pain-free back. In addition to your spine, these kinds of strenuous, aerobic activities can place unusual stress on your muscles – including your heart muscle. For snow shoveling alone, orthopedic injuries and cardiac events send thousands of people to the hospital each year.
For any of these activities, the keys to a healthy back remain the same: dress appropriately, stretch before and after exerting yourself, use proper mechanics, stay hydrated – and most important of all, know your limits.
Wearing a scarf or face mask will ensure that you breathe in warm air and will help prevent your heart and lungs from working too hard. Rubber-soled shoes or boots are helpful when it is icy. Go slowly and keep an eye out for a thin coating of glaze ice, known as black ice. It can be hard to see and make it easy to slip and fall down. Here are some stretches and strengthening exercises from Mayfield Physical Therapy that you can do.
If you have heart disease or an ongoing spine problem, you may want to outsource strenuous outdoor tasks to a healthy family member, friend or neighbor.
“Cold temperatures can be a distraction, but it’s important to stay aware of how your body is responding,” Mayfield neurosurgeon Dr. Randall Hlubek says. “If you experience any sharp or shooting pain in your back or if your ‘workout soreness’ lasts more than a week, consider seeking advice from your health care provider.”
Taking these extra precautions can go a long way to keeping you smiling this winter season.