Cheyenne averages close to 60 inches of snow a year, and March is usually the snowiest month, when storms tend to drop wet, heavy snow. That timing catches a lot of people off guard. At Hometown Chiropractic in downtown Cheyenne, the days after a big storm bring in patients with strained lower backs and stiff necks, most of it from one long session at the end of a shovel. The seven habits below lower that risk. After them you’ll find five local chiropractic offices to know about if your back still ends up hurting.
Why does shoveling snow hurt so many backs?
Shoveling asks your lower back to lift heavy loads while bent forward, often in a hurry and in the cold. A study by researchers at Nationwide Children’s Hospital, published in the American Journal of Emergency Medicine in 2011, estimated that U.S. emergency departments treated about 11,500 shoveling-related injuries and medical emergencies each year from 1990 to 2006. The lower back was the most commonly injured part of the body, accounting for roughly a third of those cases.
How can you protect your back while shoveling snow?
1. Should you warm up before you shovel?
Yes. Spend five to ten minutes moving before you pick up the shovel. A few laps around the house and some gentle hip circles are enough. Cold, stiff muscles in the lower back and hamstrings strain more easily than warm ones.
2. What kind of shovel is easiest on your back?
A shovel with a bent or curved shaft lets you work with a straighter spine. A smaller blade helps too, because it caps how much snow you can lift at once. For most Cheyenne driveways, a lightweight plastic blade does the job.
3. How do you lift snow the right way?
Bend at your hips and knees and let your legs do the lifting while your back stays fairly straight. Hold the load close to your body. Wet spring snow can weigh several times as much as fresh powder, so take partial scoops when the snow is heavy.
4. Is it better to push snow or lift it?
Pushing is easier on your spine. Push snow to the edge of the driveway and lift it only for the last step onto the pile. Lifting and throwing every scoop is where most of the strain comes from.
5. Why is twisting with a full shovel so risky?
Twisting while holding weight loads the spinal discs, the cushioning pads between your vertebrae, along with the small joints of the lower back. Pivot your feet to face where the snow is going instead of turning at the waist. Never toss snow over your shoulder.
6. How often should you take breaks?
Rest every 10 to 15 minutes, and more often when the snow is deep or wet. During a long storm, clear a few inches at a time instead of waiting for the full total. Wyoming wind packs drifts into dense snow, so clearing early also means lighter loads.
7. When should you stop shoveling?
Stop right away if you feel sharp back pain or numbness or tingling down a leg. Chest pain or unusual shortness of breath calls for emergency care, since the American Heart Association warns that shoveling can put heavy strain on the heart. Back pain that lasts more than a few days is worth having checked.
Where can you get chiropractic care in Cheyenne after a shoveling injury?
If a sore back doesn’t settle down on its own, these Cheyenne offices provide chiropractic care:
- Hometown Chiropractic
- Spine+Fit Clinic
- Laramie County Chiropractic
- Health Solutions Chiropractic & Wellness Studio
- Cowboy Spine & Performance Center
1. Hometown Chiropractic
Hometown Chiropractic is a family-oriented practice at 219 East 20th Street in downtown Cheyenne, led by Ryan Walton, DC, MS. Care centers on spinal adjustments and rehabilitative care for back and neck pain, the problems that most often follow a heavy snowfall. The office also offers deep tissue massage therapy for chronic back and neck pain, which some patients combine with chiropractic visits. New patients can ask about a free consultation to talk through their symptoms before starting care.
2. Spine+Fit Clinic
Spine+Fit Clinic is a chiropractic office in central Cheyenne.
3. Laramie County Chiropractic
Laramie County Chiropractic is a chiropractic practice in north Cheyenne.
4. Health Solutions Chiropractic & Wellness Studio
Health Solutions Chiropractic & Wellness Studio offers chiropractic care in east Cheyenne.
5. Cowboy Spine & Performance Center
Cowboy Spine & Performance Center is a chiropractic office in north Cheyenne.
How can you get through the rest of Cheyenne’s snow season without back pain?
Most shoveling injuries come down to doing too much at once. Warm up, push more than you lift, keep your feet pointed where the snow is going and take regular breaks, and your back will handle a long Wyoming winter much better. If pain lingers a few days after a storm, schedule an evaluation with a licensed chiropractor before the next one rolls in.