3 Essential Ways to Prevent Back Pain This Winter
Winter is a beautiful season, but it comes with its own set of challenges—especially for your back. Between icy sidewalks, shoveling snow, and the cold stiffening your muscles, winter is one of the riskiest seasons for back pain. According to the CDC, nearly 1 million Americans are injured annually in falls on ice and snow, many of which result in back injuries.
As an ultramarathon runner who trains year-round, even in snowy and icy conditions, I’ve learned firsthand how important it is to take winter safety seriously. Let me share my story and the best ways to protect your back this winter, whether you’re training, shoveling, or simply walking outside.
1. Wear Yaktrax for Stability on Ice and Snow
As someone who regularly runs on snowy trails and icy streets, Yaktrax are my go-to tool for winter safety. They’re lightweight traction devices that slip onto your shoes, giving you the grip you need to avoid dangerous slips.
My Experience with Yaktrax:
A few years ago, while heading to feed my chickens, I slipped on snow near the coop and injured my back, neck, and shoulder. It happened in an instant, leaving me frustrated and in pain. It’s a reminder that slipping can happen to anyone, no matter how careful you are.
That experience led me to start using Yaktrax, and they’ve been a game-changer. Since then, I’ve never slipped or fallen while wearing them—even on the iciest trails during my runs. But on the rare occasions I thought, “I’ll be fine without them,” I’ve learned the hard way. Once, I hit a hidden patch of ice under the snow and landed hard, injuring my back and hands. That painful moment reinforced a valuable lesson: traction matters. Yaktrax can save you from unnecessary injuries, frustration, and downtime, keeping you safe and active through the winter.
Benefits of Yaktrax:
- Prevents Slips: Perfect for running, walking, or even shoveling snow.
- Protects Your Back: Avoids the jarring impact of sudden falls.
- Simple to Use: Slips easily onto most shoes or boots.
If you’re serious about staying safe this winter, don’t skip Yaktrax. They’re an essential tool for anyone navigating icy terrain.
👉 Click here to check out Yaktrax and stay safe this winter!
2. Use Proper Ergonomics When Shoveling Snow
Shoveling snow is a common winter activity, but it’s also one of the leading causes of back injuries during the season. Poor technique can lead to strained muscles, herniated discs, and even long-term damage.
Here’s how to shovel safely and protect your back:
1. Warm Up First: Before heading out, take 5-10 minutes to stretch and loosen up your muscles. Focus on your lower back, shoulders, and legs.
2. Use an Ergonomic Shovel: Choose a lightweight shovel with a curved handle to reduce bending and make lifting snow easier.
3. Switch Sides to Stay Balanced: Most people naturally shovel on one side, but this can lead to imbalances and strain. Switch sides regularly to distribute the effort evenly across your body.
4. Use Your Legs and Core: Avoid bending at the waist. Instead, bend your knees and use your legs to lift the snow. Engage your core muscles to stabilize your spine.
5. Push, Don’t Lift: Whenever possible, push the snow instead of lifting it. If you must lift, take smaller loads and keep the shovel close to your body.
6. Take Breaks: Don’t rush. Frequent breaks prevent overexertion and give your muscles a chance to recover.
3. Regular Chiropractic Care to Stay Aligned
Cold weather can stiffen muscles and joints, making your body more vulnerable to injuries. Add in the sudden movements of catching your balance on ice, and your back might be in trouble. Chiropractic care is essential for maintaining a healthy spine, especially during winter.
How Chiropractic Care Helps:
- Reduces Stiffness: Adjustments can loosen up muscles and joints tightened by the cold.
- Prevents Injuries: Ensures your spine and muscles are properly aligned, making you less prone to strains.
- Accelerates Recovery: If you’ve already experienced a fall or strain, chiropractic adjustments can speed up your recovery by restoring alignment and reducing inflammation.
As an athlete, I try get my spine check 2-4x/month to keep my body in tip top shape. This helps me prevent injuries and allows my body to run the most efficiently. Every one is different so you may need more or ways less depending on multiple factors.
Don’t wait until you’re in pain—schedule preventative visits to keep your back in top condition all winter long.
Winter-Proof Your Back
Whether you’re shoveling snow, training for a winter race, or just trying to stay upright on icy sidewalks, taking a few extra precautions can save you from back pain and injuries this season.
Here’s Your Action Plan:
- Invest in Yaktrax to stay steady on ice and snow.
- Practice Proper Ergonomics when shoveling to protect your spine.
- Book a Chiropractic Appointment to ensure your body is aligned and ready for winter challenges.
Already dealing with back pain? Let’s fix that. Schedule an appointment today, and we’ll create a personalized plan to get you feeling your best.
👉 Click here to schedule your appointment now!
And if you’d like my full guide to the best winter tools and tips, including Yaktrax recommendations, download it here!
#BackPainRelief #WinterSafety #Yaktrax #ChiropracticCare #HealthyLiving
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