Shoveling snow can strain heart, back

By this time, just about everybody in the area will agree that shoveling snow -- whether it's just a few inches. as in the last couple of days or a foot and a half, as covered the county last week -- is a whole lot of work. Local health care professionals agrees, and what's more, they say there is quite a bit of risk involved with getting rid of all that white stuff.

According to Sonja Albright, a nurse practitioner at Nevada Internal Medicine, "Shoveling snow is a good aerobic workout." It can be good for the cardiovascular system, but some precautions should be taken.

Albright said shovelers should try to monitor their heart rate, and they should stop immediately if they experience nausea, lightheadedness or chest pains. "Shoveling snow," she said, "is just like a stress test." it puts a lot of strain on the body's various systems, and it can affect young people just as well as those who are older.

Similar concerns were mentioned by Dr. Warren Lovinger, and he said that in addition to the physical work of snow shoveling, cold air stresses the cardiovascular system.

Lovinger recommends wearing a scarf around the neck and face. This simple measure allows "for rebreathing warm air" and makes one "a lot less likely to have symptoms" like those mentioned above. Lovinger also said that shovelers should try to use their legs more than their arms. Lovinger cautions shovelers to be aware of symptoms such as profuse sweating and shortness of breath.

If you can't keep up a normal conversation while shoveling, take a break and resume at a slower pace.

Along with the cardiovascular risks associated with shoveling snow, are risks to the body's bio-mechanical functioning. This can be loosely defined as the way that the body's muscular and skeletal systems work together to produce motion.

One of the big issues in this area is damaging the back. Aside from the usual slips, trips and falls that come with icy weather are the sometimes strained, pulled or torn muscles or connective tissues which can result from shoveling snow. Dr. Jason Meisenheimer has several recommendations which can help minimize the risk of injury.

From a chiropractic point of view, Meisenheimer says that it is important to prepare for the "physically demanding" job of shoveling snow. He recommends shovelers "take a few minutes to loosen up before shoveling. Just a couple of minutes of stretching and walking in place will warm the muscles and can help to avoid physical injury."

Meisenheimer also says technique is important, "make sure to bend with your knees and hips rather than your back."

And don't throw the snow, he cautioned; walk to where you want it placed instead of twisting and throwing which can produce injury. Just as important as technique is "choosing the right tool for the job."

According to Meisenheimer, that simple idea that everyone has heard of "can make a huge difference in avoiding injury."

He recommends using a smaller shovel and just pushing the snow out of the way as being a safer method and less likely to result in injury. Dr. Gary Kurtz of Kurtz Chiropractic gives a good reason for choosing a small shovel.

Some snow is heavy. It is a natural tendency to want to keep the arms extended while shoveling, but Kurtz says that shovelers should keep the arms close to the body, because "extending the arms multiplies the weight of the snow 10 times." Kurtz also recommends wearing a lumbar support while shoveling, because it is a type of activity that most people aren't used to doing.

If you do experience pain after shoveling snow, Kurtz recommends putting ice on the affected area. "Heat feels better" he said, but it often makes inflammation worse. Both he and Meiseheimer recommend using ice. Kurtz advises that it be applied for about 10 minutes and then taken off and the affected area given time to warm before the ice is reapplied. The overall length of application is left to the individual.

There may or may not be more snow to shovel in the area this year, so remember, "regardless of all the preparations and precautions, accidents do happen." Meisenheimer said.

"If you feel pain: STOP! Whether it is neck, shoulder, hip or back pain or an unusual discomfort in the chest or mid-back; quit what you are doing and catch your breath. If any unusual sensations do not go away, consult your health care professional for the appropriate advice."