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Do you find yourself staring out the window in the winter, wishing one of your neighbors would generously come and clear your driveway of all its snow? Shoveling snow isn’t exactly a favorite household chore — especially for those who dislike the cold. That said, it’s a good excuse to get a bit of fresh air, as well as some extra exercise.

The way you prepare your body for shoveling snow can sometimes mean the difference between enjoying and hating the activity. Don’t make the mistake of heading out unprepared, because chances are you’ll procrastinate the next time it snows.

Here are six tips to remember before picking up the winter shovel.

1. Hydrate

Just because it’s freezing outside doesn’t mean you won’t need as much water as when it’s scorching hot during the summer. Shoveling is physical exercise, so you’ll probably work up a bit of a sweat under all your winter clothing. The air is also dry this time of year, leading to increased fluid loss through respiration. Drink a glass of water before you go out.

2. Stretch

What’s worse than exercising without warming up? Exercising without warming up in a very cold environment, of course! Take at least five minutes or so before you put all your winter gear on to stretch those cold muscles — including your legs, arms and back. Here are a few stretches to consider trying.

3. Squat

Do you know how to do a squat with good form? One of the worst things you can do when shoveling snow is to use your back more than you use your legs — you’ll feel the effects after you’ve returned inside. Check out this information on how to do a proper squat and then practice a few before you head outside.

4. Do some hand and finger exercises.

A sore back from shoveling snow is one thing, but sore hands and fingers from gripping the handle is another. Soreness will vary depending on how strong your hands and fingers already are, what type of shovel you use, how you hold it and how heavy the snow is, but you can take some preventative measures by stretching and strengthening your hands before you pick up that shovel. WebMD has 10 excellent hand and finger exercises to try.

5. Dress in layers.

It might be easier to throw on that winter parka designed to keep you warm in weather that’s well below freezing, but taking the time to dress in several layers will make it easier to manage your body heat. As you feel yourself warming up, you can remove a layer or two. Remember to wear breathable clothing underneath warmer winter clothing, such as activewear designed to absorb moisture.

6. Keep track of time — and take breaks!

Grab your favorite fitness tracker, wear a watch or put your smartphone in your pocket so you can easily check the time while you shovel. When there’s a lot of heavy snow to move, time can fly. You may be eager to get it all done in one sweep when you really ought to take a break to avoid exhaustion. If you feel lightheaded, low on energy or any pain at all, stop immediately and go inside to rest and recharge.

Shoveling snow doesn’t have to be a miserable part of winter. Consider breaking out your headphones to listen to some good music or an interesting podcast, and reward yourself with a hot cup of coffee, tea or hot chocolate at the end for a job well done!

SOURCE: http://www.care2.com/greenliving/6-ways-to-prepare-your-body-for-shoveling-snow.html

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Practice Policy Update Regarding COVID-19

Dear Patients:

Our patients, employees and family are our top priority at Long Island Spine Specialists, P.C.

We ask you to not visit any of our locations if you have symptoms such as fever, sneezing, coughing and possible shortness of breath.

Please cancel your appointment and re-schedule once you are feeling better and are no longer suffering with symptoms.

Only non-symptomatic patients will be seen. No exceptions.

Accompanying family members – including children – are asked to remain in the waiting area and will not be allowed to enter the exam rooms.

During this time of high concern regarding the spread of COVID-19 (Coronavirus) we are taking extra precautions to maintain the highest possible standards of safety and cleanliness. Please be advised that we are carefully following recommendations from both the CDC and WHO and are here to help guide you through this time if needed.

Some steps we are taking to keeping safe:

  1. We know how important cleanliness is and always maintain the highest standards of cleanliness. To further offer you peace of mind, we have increased the frequency of the cleaning of our office.
  2. Rest assured that hand washing is strictly followed. Hand sanitizer is available to all staff and patients.
  3. Additionally, if you have recently traveled to a country with high rates of the coronavirus or have been on a cruise, please reschedule your visit for at least 14 days from your return date. We will gladly accommodate your needs to reschedule. At that time, a telehealth interface can be arranged if necessary.

Find up-to-date and accurate information on the Centers for Disease Control and Prevention (CDC) website and feel free to reach out with questions.

- Your team at Long Island Spine Specialists, P.C.

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To learn more about Long Island Spine Specialists – and to discover how we can relieve your pain and help you find an improved quality of life – please contact our office today and schedule a consultation.

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