It can be a challenge to remain active and keep fit in winter. The cold, snow, ice and early nightfall can sap our motivation. Yet, staying active year-round is the best way to achieve long-lasting and consistent health benefits.   Fortunately, many Coloradans are undaunted by snowy weather and look forward to the outdoor activities winter has to offer.

Keeping in mind a few simple tips can ensure a back pain free winter, help avoid a trip to the chiropractor and maintain your healthy lifestyle year-round.

Learn How To Take A Spill

Skiing is probably the first thing that comes to mind when you hear “Colorado” and “winter”. The state also offers excellent snowshoeing, snowmobiling and snowboarding. All of these activities are a great form of winter exercise, but they all come with the risk of falling if you’re not careful. Skiers and snowboarders especially need to pay attention to their center of balance and develop strong core muscles to aid them in remaining upright. Skiers and snowboarders should be aware of the challenges of any slope they attempt, understand which runs are too difficult for them and avoid them until they are ready for the challenge.

When falls do happen, you can minimize damage by falling on your side, taking the brunt of the fall on your hip and shoulder and keeping your wrists and hands drawn in to your body. The instinct is to reach out and try to stop yourself, but this generally only results in strained, sprained or broken wrists. Also be sure not to fight the fall and don’t try to get back up until you’ve stopped sliding.

Watch Your Footing

There’s no need to head to the mountains to get your winter workout, even something as simple as a winter walk counts as exercise. One of the most important things to be aware of when exercising outdoors in the winter, aside from proper clothing, is your footing. As a chiropractor, I see more patients suffering from back or neck pain due to slips and falls during the winter months than any other time of year, and it’s no wonder – all that snow and ice make for slippery surfaces!

Always watch your footing and be aware of the surface you’re walking on. Take small steps and take your time. Rushing is a sure-fire way to lose focus and slip.  Even a slip without a fall can result in a misaligned back. As you automatically attempt to regain your footing and balance, you can end up pulling your spine, pelvis or hips out of alignment, necessitating a trip to your local chiropractor.

Use Proper Body Mechanics To Avoid A Trip To The Chiropractor

Much as you may dread it, shoveling snow is a great workout and can count towards your exercise quotient for the day. It’s also one of the biggest causes of visits to the chiropractor in winter months. Make sure you’re using proper body mechanics when shoveling snow.  The old “lift with your legs” advice is one of the most important things to remember when you’re lifting anything, including snow. Even better, avoid lifting entirely by using your shovel as a plow and pushing the snow across your pathway. This allows you to push with your legs and avoid straining your back by lifting, twisting and tossing snow.

Carrying in firewood during the winter months can also put unnecessary strain on your back. As with snow, lift with your legs, never carry too heavy of a load, and if you’re prone to back problems, consider investing in a firewood carrier or caddy to help redistribute the weight.

Being mindful of your body mechanics can save your back and let you fully enjoy all the wonders the Colorado winter season has to offer.

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