Tips To Deal With Post-Shoveling Back Pain

Unless you live in a place that gets no snow, you’ve likely have had to do some snow shoveling. This means that you’ve probably also had to deal with the backache that follows. Even with proper precautions, it’s not unusual to end up needing the best chiropractor in Denver for back strains.

In most cases, self-care and simple home treatments are enough to deal with it. Though medical attention may be needed in severe cases. The pain is usually at its most intense during the first few hours and subsides with time.

Get Some Rest But Not Too Much

A short rest on the first day of suffering from the strain can help soothe the sore muscles. Sometimes that’s all you need to bounce back from the injury. Rest for a few hours and avoid sudden and unnecessary movements that cause pain. 

But avoid resting for many hours or days. The lack of activity makes your back stiffer and more difficult to heal. It also weakens the back, making it vulnerable to more injuries. Ideally, you should not rest for more than two days. Try to move a little or return to normal activities for quick recovery.

Perform Simple Stretches And Exercises For Recovery

Speaking of activity levels, a few exercises can help with recovery by improving blood flow to the affected areas and increasing the range of motion to prevent stiffness. Certain exercises that involve gently stretching the lower back, buttocks, hips, and legs can be helpful. Even walking around for a few minutes at a time can help.

Alternate Between Cold And Heat

Cold might be the last thing you want after shoveling for hours. But ice can reduce the inflammation caused by such acute injuries. And after the first 48 hours, you can rely on heat therapy to relax tense muscles and improve blood flow.

For cold therapy, use an ice pack or frozen vegetables wrapped in a towel. The towel is important to avoid direct skin contact. The cold will constrict the blood vessels, reduce swelling and relieve some pain. Apply ice for 20 minutes every 3 or 4 hours for the first 2 days.

For heat therapy, use a heat wrap, hot water bottle, or electric heating pad. The increased blood flow caused by this therapy brings the necessary nutrients and oxygen that muscles need to heal and stay healthy.

Take Warm Bath With Epsom Salt

Bathe yourself in warm water to chase the cold out of your body. And add some Epsom salt to the mix to relieve the soreness in your muscle. The high levels of magnesium in the salt get absorbed by the body when taking a bath. This mineral helps relax sore muscles by flushing the lactic acid buildup in your muscles during snow shoveling or other physical activities.

Eat Well

A diet rich in proteins and carbohydrates can help reduce the overall recovery time considerably. Proteins are the foundation of muscles and play an important role in their growth and recovery. That’s why it’s advisable to consume large amounts of proteins before and after strenuous activity. Complex carbs help store water in the muscles and keep them hydrated.

See A Chiropractor/Doctor

Self-care is usually enough to deal with minor back strains. But if the pain persists or worsens over time, then it might be time to consult a specialist in functional medicine in Denver. Some warning signs that you need medical attention for your back injury include:

- If your groin or genital areas feel numb and there’s a loss of bladder/bowel control, which indicates cauda equina syndrome.

- If your foot feels weak and you can’t feel it. It could be an afoot drop.

- If there’s severe and persistent back pain with or without leg pain that does not subside. This could be a symptom of a lumbar herniated disc or spondylolisthesis.

It’s best to get any kind of back pain that interferes with daily activities, mobility or sleep looked at by a medical professional.

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Created on Dec 28th 2021 01:05. Viewed 212 times.

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