Stay Safe This Winter: Tips for Preventing Falls and Back Injuries

Winter can be a challenging time for staying safe, especially as colder temperatures bring icy sidewalks, slippery steps, and snow-covered driveways. For many, especially seniors, this season presents an increased risk for falls and back injuries. However, with a few simple precautions, you can stay active and protect yourself from winter-related injuries.

1. Walk Carefully on Ice & Snow
Wear shoes or boots with good traction and non-slip soles, and consider adding traction devices for extra grip on ice. Avoid icy surfaces when possible and take short, careful steps to maintain balance.

2. Warm Up Before Going Outside
Warming up before going outside reduces the risk of strains. Stretch or take a short indoor walk to prepare your muscles, and dress warm to keep joints limber.

3. Keep Your Hands Free
Avoid carrying heavy or awkward items that affect balance. Keep hands free and ready to catch yourself if you slip. A backpack can help maintain balance.

4. Keep Entryways & Walkways Clear
Shovel snow and salt driveways, sidewalks, and steps regularly. If you can’t do it yourself, ask a neighbor or hire help. Be cautious of black ice, which is hard to spot but very slippery.

5. Hold Onto Railings & Supportive Surfaces
Use railings or stable surfaces for support, especially on icy stairs or uneven ground. Installing a handrail on outdoor steps adds extra support.

6. Be Cautious Indoors, Too
Wet shoes make floors slippery. Take them off indoors, use mats to absorb moisture, and wipe up puddles immediately.

7. Avoid Heavy Lifting
Lifting heavy snow in cold weather can strain your back. Shovel slowly, avoid heavy loads, and use an ergonomic shovel. Push snow instead of lifting it, and rest if you feel back pain.

When to Seek Help
If you fall or have persistent back pain, contact your Primary Care Provider (PCP). Minor slips may need rest and ice, but some injuries require further evaluation. A specialist can help assess concerns and provide personalized care for a safe recovery.

Take these steps to stay safe and prevent injuries this winter. Be prepared to enjoy the season without unnecessary risks. For more fall prevention advice, contact your PCP for helpful resources.

Primary Care Departments

Sources:
https://www.aaos.org