Accidents and Injuries

Living in the desert means we don't have to deal with digging/shoveling through snow and ice, but there are still proper techniques, tools, body mechanics, posture, and core strength that we should pay attention to and apply to guard our spines and general health. It is no surprise that when shoveling many individuals experience muscle fatigue, low back strain, vertebral disc damage (herniated disc), and even spinal fractures.

A great deal of these injuries come from excessive stress to spinal structures by slip and fall accidents. Shoveling is a frequent cause of back pain and injuries. Injuries are not only limited to the musculoskeletal system but excessive shoveling can also place added stress on the cardiovascular system.  Any hint of shortness of breath or chest pain, stop shoveling immediately but if symptoms continue, seek medical attention.

A study published indicated when handling heavy material with a shovel, the L5-S1 disc has been identified as the weakest link in the body. The most severe injuries along with pain are likely to occur in the back. Here are some tips to prevent injury.

Shoveling Basics

Shoveling can be compared to weight lifting and intense aerobic exercise. To help your body function correctly consider the following tips:

• Eat long before shoveling so you have fuel but don't cramp up.
• Avoid caffeinated drinks/beverages. Stimulants can increase heart rate and cause blood vessels to constrict.
• If you experience pain, stop immediately and get assistance.
• Pace yourself when shoveling.
• Take plenty of breaks.
• Drink plenty of water to rehydrate your body.
• For snow, if the ground is icy or slick, throw sand or salt to help create traction. But still be aware that some areas can still be uneven and cause you to slip, trip, or fall.

Proper Clothing

• Consider the weather before beginning the job.
• When it's cold dress in layers, wear gloves, and a hat because a good amount of body heat is lost through the head. If icy cold, use a scarf.
• Wear clothing that is easy to move around in.
• Proper boots are essential for maintaining balance, traction and keeping feet warm/dry.
• Choose specialized work/blister-free gloves or thicker gloves, that allow for a good grip on the handle.

The Shovel That's Right for You and the Job

Shovels come in different materials, purposes, shapes, and sizes.

• Choose an ergonomic shovel with a curved handle. These shovels help keep your back straight and reduce spinal stress.
• Hardware stores stock ergonomically designed shovels of all types.
• For snow maybe try a shovel with a plastic blade instead of metal as it's lightweight.
• Sometimes a smaller blade is the way to go. You don't shovel as much per load, but it weighs less and puts less strain on the spine.
• Don't go for a cheap model if the job you are doing is heavy-duty. Your body will thank you.

Once you have your shovel take some time to learn the proper technique.

Technique is Key

• Take some time to stretch and prepare your body as warm muscles work better.
• Hand placement on the shovel is very important! Don’t grip with the hands close to each other.
• Keep some distance between the hands. This will give you more leverage and make it easier to lift.
• Think about proper posture and maintaining the natural curve of your spine.
• Address the task directly.
• Stand with your feet shoulder-width apart to stay balanced.
• Try to keep the shovel close to your body. Holding a shovelful with arms outstretched puts added weight on your spine.
• Bend at the knees and not the waist or back.
• Tighten your stomach muscles as you lift.
• Lift with your legs and not your back.
• Dump the material in front of you. If you need to move the material to the side, move your feet.
• Do not twist your body.
• Scoop small amounts into the shovel
• Walk to where you want to dump it.
• Do not throw over your shoulder.
• Go forward with the material.

Pace yourself. Take frequent breaks and stretch your back and body.

Power Equipment

Power equipment is terrific, but if it's not used correctly, you can still strain or injure your back.

Example: Snowblowers are designed to remove snow at a certain speed but pushing or forcing the equipment to go faster is defeating the purpose of the machine doing the work for you.

You may not realize that you hurt your back. But that little twinge you felt could change your life forever. Getting back to 100% of where you were before the injury could take time and treatment. So, do not take this activity lightly and remember prevention is the best defense.

El Paso, TX Chiropractic Care For Lower Back Pain

As parents and grandparents, we first need to think about the activities that we will be doing throughout the day and consider how to protect yourself and loved ones from falls and falling injury/s.

Around the House

It is true that most accidents happen at the house. Add that to the increasing number of people both young and elder that work from home. Consider the following tips.

Home

If it is possible, hire a professional to clean the gutters or get one of those gutter washers that you can use from the ground. Falls from the roof results in multiple injuries, and some very serious.

Please don't stand on a chair to change lights or clean those out of reach areas. Always use a reliable heavy-duty step ladder with anti-slip steps and handrails. Doctors from emergency rooms report that falls from chairs are a common case they treat. 

Proper Lighting

Having the right lighting throughout the house is the best defense against tripping and falling. The stairways, hallways, and entrances are primary areas that should be adequately lit to be able to see everything around you. The light switches should be easy to find and activate. Inexpensive night-lights should be placed anywhere you go at night, like the kitchen or bathroom. A small flashlight should also be kept nearby, possibly a keychain or next to the bed in case of an emergency or if the power goes out.

Kitchen

Falling down on wood, or tile kitchen floors can have a serious impact on the body. A wet slippery floor can be another cause for a fall so clean up spills or fix a dripping refrigerator immediately. Using a no-slip floor wax rather than conventional floor wax will reduce accident probability. Keep a secondary heavy-duty step ladder with wide anti-slip steps and handrails for the kitchen. 

Bathroom

The bathroom has the potential to be one of the most dangerous rooms. The slick hard floor floors from bath/shower water along with the limited room to move around comfortably and metal towel rods can make for a dangerous space to fall in. 

However, bathrooms can be made safe by the following:

• Handrails/grab can be placed along the walls and in the shower/bath, near the toilet, and sink.  Make sure that the proper height is measured.
• Anti-slip bath/shower mats and anti-slip floormats can go a long way to help prevent falls. They provide traction and stability while standing and moving around.
• There are some top assisted bath devices in various drug stores and home centers. They include shower seats and walk-in baths.
• Raised toilet seats can be easily installed and shorten the distance needed to sit and more importantly get up comfortably from the toilet.

Elderly and physically challenged individuals could still need help. Make sure assistance is readily available. Elderly and physically challenged individuals could benefit by carrying an alarm or emergency contact system in case they fall or need help.

Stairways

The stairway is an area that can be another danger zone. One stairway danger is the use of canes, walkers and walkers with wheels. These can easily get snagged on a step, or the wheels can slip and quickly travel down the stairs. Safety railing and step mats with traction nibs can help prevent slips and falls. Outdoor stairs should have non-slip tape to prevent falling.

Carpeting/Rugs

Carpeting and rugs are great for warmth, foot care, and decoration, but they can also pose a danger.

Here are a few tips:

• Throw rugs that are not properly anchored to the floor should be anchored or used in an area that will not pose a potential for injury. Stores carry non-slip backing that can be cut and used between the floor and the rug. These rugs can be bought with a rubber backing to prevent slippage.
• Carpeting needs to be smooth and not wrinkled which can snag and cause tripping.
• Bent corners should be removed, and fixed to prevent unraveling or tacked down with non-slip tape.
• Loose fibers need to be cut off. 

Furniture

Individuals that don't use an assisted device like a cane or walker could find navigating through the house difficult. Furniture should be arranged and organized for easy maneuverability. Electrical cords should be safely placed out of the walking path. These cords can be tacked to the floorboard, placed behind/under furniture, or stored in special cord tubes/runners. Small tables, floor lamps, and plants should not be in the walking path as well as this can cause an easy bump to fall scenario. 

Footwear

Footwear should be nice but also practical. Flat-soled shoes, high heels, not properly structured, or ill-fitting shoes can lead to slips and falls. Unsupported feet will not provide a solid foundation to help prevent a fall.

If there are foot issues custom foot orthotics can really help stabilize balance, help the spine stay aligned and bring relief from pain. Orthotics are designed to fit inside shoes to relieve pain from various foot conditions/issues. Non-slip and anti-slip soled shoes can also help prevent a slip and fall. With these types of shoes, care needs to be taken to avoid sticking to floor surfaces. This can contribute to stumbling and tripping. Don't wear socks or hosiery on smooth tiled/wood floors, because there is no floor-foot traction the potential for slipping increases.

When walking outside, if the sidewalk is slippery, walk on the grass or dirt area. Try walking in an area that does not show iciness or wetness. Cat litter or rock/sidewalk salt can provide foot traction.

Assistive Devices for Balance and Stability

If you feel unstable while walking, ask your doctor about an assisted device, that includes canes and walkers. If using a cane, make sure the rubber grip tip is not worn down.

Conclusion

Here are a few tips that may help you to take a proactive approach to fall prevention. Depending on specific conditions, and needs, you may want to talk to your doctor, chiropractor, physical therapist, or other health care professional. They will create a customized individual plan to help prevent falls and enjoy life.

Our clinical focus and personal goals are to help your body heal itself naturally quickly and effectively.  At times, it may seem like a long path; nevertheless, with our commitment to you, it’s sure to be an exciting journey. The commitment to you in health is to, never lose our deep connection to each one of our patients on this journey.

*PLANTAR FASCIITIS* Reduce Foot Pain with Custom Orthotics

NCBI Resources

As you move into your senior years, you may expect some discomfort and loss of mobility. Aging is hard on the body. But it is important to understand that there are things you can do to feel better. Regular exercise, a healthy diet, and chiropractic care can all make your senior years active and thriving.