When winter has arrived across the country, injuries rise. When snow, sleet, ice and cold are in the forecast, you should take extra care to protect your back. Consider these tips for preventing winter back injuries:
Keep warm. Mom was right - dress in layers. Layered clothing helps body heat stay in, keeping muscles and joints more flexible and less stiff.
Dress for the weather. It's too late once you get cold and/or wet. Stay tuned to local forecasts so you know what to expect if you are going away from home.
Warm up before doing any cold weather exercise, including skating, skiing, sledding, hiking or even shoveling snow. Joints and muscles are especially vulnerable to injury in the cold.
In fact, warming up before winter sports and outdoor activities is so important that Olympic speed skater Derek Parra recommends that if you're short on time, it is better to shorten your workout so you can warm up longer.
"You can complete a good warm up in 15 - 20 minutes, and believe me, it will make your workout more pleasant and safe," says the Parra, a World Cup gold medal winner and Olympic hopeful. He suggests 10 minutes of light aerobic activity, such as jogging or biking, followed by stretches.
Finally, remember to use good technique and form when shoveling show or scraping ice. Do not twist or jerk. Bend at the knees and let your leg muscles bear the weight. Turn your body as required, instead of twisting into an awkward position.
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