Muscles ache from shoveling? Suburban doctors offer some advice

After hours of shoveling or snowplowing this week, many people are now nursing sore backs, shoulders, knees and arms.

By repeatedly twisting, bending, lifting and squatting, many people have strained their muscles – even people who are in shape, suburban doctors say.

“It was like running a marathon and you didn't train for it. You can't train yourself to shovel,” said Teresa Beckman, a physical therapist at Advocate Condell Medical Center in Libertyville, who said nearly all of her patients Thursday complained of shoveling-related pain.

In most cases, doctors say a day or two of over-the-counter pain relievers, an occasional heating pad, rest, and maybe a hot bath or Jacuzzi should do the trick.

“I recommend going back to your normal activities as soon as possible. You don't want to stay in bed all day with these injuries,” said Dr. Darin Jordan, of Central DuPage Hospital in Winfield.

However, if the pain still persists this weekend, the damage might require a doctor's visit. Numbness, tingling, or radiating pain down your leg are warning signs of a more serious injury, as is an inability to raise your arm over your head, the doctors said.

Today's pain can be a lesson for the next blizzard. Doctors recommend using an ergonomic or lightweight shovel, and stretching beforehand. Reaching your arms over your head, or stretching out your hamstrings, might help minimize injuries, Beckman said.

Try to break up the shoveling, so you're not doing all 20 inches of snow at once, said Dr. Matilda Rosanwo, of Provena St. Joseph Hospital in Elgin.

“People should do a little each time. Not too much. Especially the people who have not been exercising. For people who live sedentary lives, it's harder,” she said.

It's better to push than lift snow, avoid throwing it behind you, and try to keep your hands and elbows close to your body, the doctors say. Also, wear proper footwear to avoid slipping.

“Some things are unavoidable ... so don't be surprised that you're really sore when you have to shovel,” Beckman said. “Or, just get your neighbor to snow blow your driveway.”