Winter has certainly hit with a vengeance this year. Snowfall records have fallen all along the eastern seaboard. The deep south has seen rare snowstorms. And with several more weeks of winter to go, we can expect to see a lot more of the white stuff across much of the United States.
Snow shoveling is great exercise. But lower back strains and injuries from slips and falls sustained while clearing snow sends thousands of Americans to the doctor or emergency room every year. So whether you love the prospect of a winter wonderland or groan every time you hear a winter weather advisory, take some precautions whenever you venture out into the ice and snow to clean up after a storm.
Here are five ways to help prevent lower back strains and other injuries the next time the snow falls:
1) Warm up before grabbing the snow shovel — Get your muscles moving before putting heavy strain on them. Just 10 minutes of light indoor exercise before shoveling will loosen up your muscles earlier and take the time to loosen up your muscles with some light indoor exercises. Sit ups, crunches, Pilates or other core muscle strengthening exercises are great choices.
2) Stretch before and after shoveling — Stretching muscles before clearing the driveway will help you avoid lower back pain, shoulder injuries and other muscle strains. Pay careful attention to stretching your hamstrings and lower back as they are often the muscles that are already under constant strain due to muscle imbalances and are therefore more prone to injury.
3) Be careful lifting heavy snow — Push snow across with the shovel instead of lifting when possible. When lifting, use the major muscles in your legs. Use an ergonomic shovel to minimize the amount of bending necessary to lift snow. When you must lift the snow, it’s safer to keep the weight of each load lighter, even if it means more shoveling.
4) Take frequent breaks — If you’re out of shape, don’t overdo it. This is where so many people make a mistake and for some, it costs them their life. Shoveling snow provides at least moderate cardio and resistance exercise. Rest as needed, taking the time to stand up straight and bend backwards slightly to stretch out back muscles tired from stooping over.
5) Wear boots with slip-resistant soles — Some of the most traumatic injuries sustained while shoveling are caused by slipping on the ice. Skull fractures, herniated discs, and broken bones can result from a hard landing. Slip-resistant boots or ice and snow traction cleats can help keep you on your feet.
Western conventional medicine regularly introduces new drugs and procedures to help patients deal with back pain. Many of these come with side effects potentially much worse than the condition being treated.
Just as disturbing, many of the treatments are less effective than safer methods which have been used for literally thousands of years to eliminate pain and disease. One of those methods is acupressure.
What is acupressure?
Acupressure is based on the same Traditional Chinese Medicine (TCM) principles as acupuncture, but uses gentle to firm pressure on pressure points in place of needles. It aims to promote well being by instantly relieving pain, increasing circulation, and promoting relaxation. Practitioners believe it can help eliminate certain disease states and other health conditions in addition to various types of back, neck and sciatic pain.
How does acupressure work?
Acupressure treatment is based on freeing energy flow along lines of energy called meridian channels by manipulating energy points along those lines. It is thought that pain results from either a blockage in energy flow and/or a deficiency of energy in an area. Pressure is used to increase energy in areas affected by the pressure point. Blockages in the energy flow are reduced with a counterclockwise motion over the affected pressure point.
What evidence shows acupressure works?
Acupressure is a system of medicine which predates modern science and is treated with skepticism by some conventional medicine practitioners. Yet millions of people around the world continue to get pain relief and experience improvement in health conditions through acupressure every year.
One recent review of acupuncture’s effects on the brain using MRIs and PET scans show pressure on these energy points affect areas of the brain associated with the symptom being treated. Yet modern medicine remains mystified as to exactly how TCM like acupuncture and acupressure works.
Where can I get acupressure treatment?
Acupressurists can be found in most mid-size or larger cities. Costs typically range from $50-$75 per session. Alternatively, self treatment may be an option for some. A trigger point therapy self treatment kit can be a useful for placing pressure on hard to reach pressure points as well as eliminating painful trigger points.
Arnica is a member of the daisy family native to mountainous regions of Europe and Siberia. Its flower has been used in herbal medicine preparations to treat muscle aches and inflammation for nearly five centuries.
Although arnica is available as a homeopathic remedy to be ingested, most scientific evidence points to topical application as a cream to be the most effective way to get the plant’s anti-inflammatory and pain relieving benefits. Those benefits, according to multiple studies, rival the effectiveness of NSAIDs like ibuprofen.
Arnica as an anti-inflammatory
The main therapeutic effects of arnica are derived from its compound helenalin. Although the complete process by which helenalin works is not fully understood yet, it appears to play a role as an inhibitor in the complex process of protein regulated immune response which leads to inflammation.
Arnica improves circulation and stimulates white blood cells to eliminate congested blood (such as hematomas) for faster relief of swelling and bruising. This decreased pressure typically results in less pain at the site of injury.
Medicinal uses of arnica
Besides treating muscle aches and pains, arnica has also been found effective at providing tendon and joint pain relief for conditions like carpal tunnel syndrome and rheumatoid arthritis. Some preparations have taken advantage of arnica’s antibacterial and fungicidal properties for treating other external conditions as varied as eczema, acne, and burns.
How to take arnica
Arnica is most commonly used as a component in topically applied pain relief creams which usage has been scientifically proven to benefit the recipient when applied externally. Some homeopathic remedies are sold with extremely diluted arnica in forms safe for internal use including tablets, liquid, powders and teas.
Cautions
Arnica should never be directly ingested except in standard homeopathic preparations. Arnica should not be used while pregnant or breastfeeding, particularly as some compounds found in arnica may induce labor. Avoid rubbing arnica into open wounds or broken skin.
Most people say they want to get rid of their pain, but they really don’t.
For some reason, they just really aren’t ready… otherwise they would have done it already or at least be actively working on it… relentless in their determination to get their life back.
Many of these people claim that if they only knew “how to” solve the problem they would. Yet there is more than enough of the how to… it’s everywhere…in books, videos, audios, doctors, etc… our entire website is full of some of the best how to there is when it comes to back pain… yet most people still don’t get relief… but not because the how to didn’t work, they don’t get relief because they are lacking the “want to”… a real desire to do what it takes to eliminate the problem.
I urge you to listen to this audio from Steve Chandler about the difference between the “How to” and the “Want to”… it’s this that can keep you stuck in pain or can set you free.
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If you’re struggling to get lasting relief from back pain or sciatica, I’m willing to bet that there is one thing that is keeping you “stuck” in pain…
And once you address this little talked about factor, you’ll finally get rid of the pain and be able to keep it away.
Listen to this life changing audio right now
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The Healthy Back Institute is a Get Healthy and Fit Company
Winter has certainly hit with a vengeance this year. Snowfall records have fallen all along the eastern seaboard. The deep south has seen rare snowstorms. And with several more weeks of winter to go, we can expect to see a lot more of the white stuff across much of the United States.
Western conventional medicine regularly introduces new drugs and procedures to help patients deal with back pain. Many of these come with side effects potentially much worse than the condition being treated.
Arnica is a member of the daisy family native to mountainous regions of Europe and Siberia. Its flower has been used in herbal medicine preparations to treat muscle aches and inflammation for nearly five centuries.
