Storm season can be unpredictable and stressful. While most people prepare their homes and vehicles for severe weather, they often overlook the toll it can take on their bodies, especially their spine. From lifting heavy debris to slipping on wet surfaces, the aftermath of storms can lead to a range of spine-related injuries. Maintaining your spinal health during this demanding time is crucial. Here’s a guide to the risks and practical steps you can take to protect yourself.

The Physical Risks to Your Spine During Storm Season

Storm season presents unique challenges that can strain or injure your spine. Understanding these risks is the first step in preventing them.

1. Heavy Lifting During Cleanup

After a storm, many people find themselves lifting heavy debris, sandbags, or water-soaked furniture. Improper lifting techniques can strain your back muscles or even cause herniated discs. Combine this with the urgency of cleanup efforts, and it’s easy to forget the importance of lifting safely.

2. Slips and Falls on Wet Surfaces

Wet and slippery surfaces are common hazards after severe weather. Whether you’re navigating your yard or climbing a ladder for roof repairs, the risk of slipping and falling is high. Falls can lead to sprains, fractures, or more serious spinal injuries, such as a compression fracture.

3. Prolonged Stress and Back Pain

Storm season isn’t just physically taxing; it’s also emotionally exhausting. The stress of enduring a storm and dealing with its aftermath can cause tension in your back. Stress-induced back pain is a real concern, as prolonged muscle tension often exacerbates discomfort and stiffness.

4. Repetitive Motions

Activities like shoveling debris or raking wet leaves require repetitive bending and twisting. Without proper form, these motions can lead to back strains or cumulative stress injury in the lumbar region of your spine.

Actionable Tips to Protect Your Spine Health

With these risks in mind, you can take practical steps to keep your spine safe and healthy throughout storm season.

1. Practice Proper Lifting Techniques

Lifting heavy objects improperly is the fastest way to hurt your back. When you need to pick up debris or other loads:

• Bend at your knees, not your waist.
• Keep the object close to your body.
• Avoid twisting your torso while holding a heavy load.
• If an object is too heavy, ask for help or use equipment, like a dolly or wheelbarrow.

2. Use Safety Gear

Gear can make a surprising difference in preventing injuries:

• Non-slip footwear will help you maintain your footing on wet surfaces.
• Back braces provide additional support during heavy lifting or extended hours of physical activity.
• Gloves can improve your grip, reducing the chance of dropping heavy items.

3. Strengthen Your Back and Core

A strong back is a resilient back. You can reduce your risk of spine injuries with regular back- and core-strengthening exercises. Some simple routines to help include:

• Planks: Strengthen your core and stabilize your spine.
• Bird-dog stretches: Improve lumbar stability by extending alternate arm and leg while on all fours.
• Cat-cow stretches: Increase flexibility in your spine.

Perform these exercises regularly, not just during storm season, to maintain good spine health.

4. Use Assistive Tools

Investing in the right tools can reduce strain on your body. For instance:

• Leaf rakes with long handles minimize the need to bend over.
• Ergonomic shovels can help with scooping wet debris more efficiently.

Simple adjustments like these can make a significant difference in protecting your back.

5. Plan and Pace Yourself

The urgency of storm cleanup often leads to overexertion. While it’s tempting to tackle everything at once, break tasks into manageable chunks. Schedule regular breaks to stretch and hydrate. Pacing yourself not only conserves energy but also reduces the risk of injury.

6. Stay Alert Post-Storm

Be mindful of your surroundings during cleanup efforts. Look out for obstacles, like fallen branches or uneven ground, that could cause slips and falls. It’s also essential to avoid overreaching while on ladders—always maintain three points of contact.

Protect Your Spine, Protect Your Health

Storm season can bring unexpected challenges, but taking steps to protect your spine health ensures that you’re prepared not just for the weather but also for the physical demands it brings. By practicing proper lifting techniques, using safety gear, and strengthening your back, you can minimize the risk of injury. We’re here to help you weather any storm.