Get the ‘Scoop’ on Shoveling Snow Safely at Silver Cross

It happens every winter. Temperatures drop and snow falls, leaving piles of the white stuff to clear from your sidewalks and driveway. But before you grab your shovel, get the “scoop” on moving snow safely from the Rehabilitation Institute of Chicago (RIC) at Silver Cross Hospital. It may help you avoid aches, pains or even serious injury.

For starters, you may want to consider purchasing a new lightweight shovel before the next big snowfall. Ed Lopina, physical therapist for RIC at Silver Cross Hospital, recommends a shovel that’s appropriate in length with respect to your height which are available at most hardware or home improvement stores. Then, armed with your new shovel, follow these simple tips.

“To help avoid possible back injury and muscle strain, assume a safe stance,” Lopina advises. “Stand with your feet about hip-width for balance and keep the shovel close to your body. Bend from the knees (not the back) and tighten your stomach muscles as you lift the snow. Keep your shoulders over your hips.

“One of the most important things to remember is to keep the shovel close to your body and bend at the knees,” Lopina explains. “The further the shovel head is from your waist, the greater the strain can be on your back.”

Five pounds of snow on the shovel translates to almost 100 pounds on your back. The key is to keep the shovel close to you.

For optimum safety, Lopina suggests pushing the snow back and forth instead of lifting it, whenever possible.

“If you push the snow, be sure to use your entire body weight, not just your upper body,” he added. “Also, avoid twisting movements. If you need to move the snow to one side, reposition your feet to face the direction the snow will be going.”

Other tips to avoid injury while you shovel snow:

• Warm up your muscles before shoveling, by walking for a few minutes or marching in place. Stretch the muscles in your arms and legs, because warm muscles will work more efficiently and be less likely to be injured.
• Breathe! Whistling or singing while you shovel accomplishes this.
• Refrain from twisting by pivoting your legs. Point your legs in the direction you want to move the snow.
• Don’t attempt to shovel your entire driveway or sidewalk at one time. Take breaks and do one area at a time, especially if you are not physically fit.
• Snow-shoveling also places strain on the heart. If you are inactive and have a history of heart trouble, talk to your doctor before you take on the task of shoveling snow.
• Drink plenty of water to avoid dehydration.
• Dress in several layers so you can remove a layer as needed.

“Most importantly — listen to your body,” Lopina adds, “and stop if you feel pain!”

Free Low Back Pain Screenings

The Rehabilitation Institute of Chicago (RIC) at Silver Cross Hospital is offering free low back screenings for individuals experiencing aches, pain, spasm, stiffness or weakness of the lower back on Monday, Jan. 23. The screening will take place at Silver Cross Hospital, Pavilion A, 1890 Silver Cross Blvd., New Lenox. Tips for a healthy back and recommendations or referrals for treatment will be provided. Call (815) 300-7110 to schedule an appointment with an RIC physical therapist.

About Silver Cross Hospital

Silver Cross Hospital is an independent, not-for-profit health care provider serving Will County and southwest suburban communities since 1895. Silver Cross has been recognized as a Truven Health Analytics 100 Top Hospitals National Award winner for seven consecutive years, a Hospital of Choice by the American Alliance of Healthcare Providers and was honored with an “A” Hospital Safety Score SM by The Leapfrog Group. With over 4,000 employees, physicians and volunteers, Silver Cross operates a 296-bed acute care hospital and 5 satellite facilities providing outpatient services and physician offices. Silver Cross opened a state-of-the-art replacement hospital in 2012 at I-355 and Route 6 in New Lenox. In 2015, Silver Cross provided over $40 million in charity care and other community benefits. To learn more about Silver Cross Hospital or a referral to a physician on staff, visit www.silvercross.org or call 1-888-660-HEAL (4325). Physicians on Silver Cross Hospital’s Medical Staff have expertise in their areas of practice to meet the needs of patients seeking their care. These physicians are independent practitioners on the Medical Staff and are not the agents or employees of Silver Cross Hospital. They treat patients based upon their independent medical judgment and they bill patients separately for their services.