Winter Slip and Falls: Protecting Your Back This Season

Most winter slips and falls are preventable. The short version: wear proper footwear, keep walkways treated and clear, take short flat-footed steps, and if you do fall, do not rush to get up. In northwest New Jersey, where ice can arrive as early as November, that preparation is worth doing before the first freeze.

Winter falls are common for a few reasons. Black ice, the thin nearly invisible layer that often forms overnight, is hard to spot on driveways, steps and sidewalks. Snow can hide uneven ground, and wet floors near entryways catch people who just came in from the cold. Falls are a leading cause of winter injuries, with wrists, hips, ankles and heads the most commonly hurt.

The prevention playbook from the CDC, Mayo Clinic and Cleveland Clinic is straightforward. Wear boots with good support and deeply treaded soles, or add slip-on ice grips on icy days. Keep steps and walkways clear and treat them with salt or sand before they refreeze. Walk like a penguin: small steps, feet nearly flat, knees loose, and arms slightly out for balance. Keep your hands out of your pockets, use handrails, and do not hurry.

If you do fall, resist the urge to jump up. Take a breath and assess first: are you in severe pain, unable to bear weight, or unable to move a limb? Get medical attention right away for severe pain, obvious deformity, a possible head injury, or if you take blood-thinning medication. For minor sprains, ice the area in 15 to 20 minute intervals and see a professional if it does not improve.

Back and neck discomfort after a fall is common, and it often does not show up right away. A modest slip can leave the spine stiff and restricted, with pain arriving a day or two later. If that sounds familiar, an evaluation is a sensible step once any urgent injuries have been checked. Dr. Gregory Martin sees patients in Sparta, New Jersey and at Speedwell Family Chiropractic in Morris Plains, New Jersey, and his care starts conservatively, always after serious injury has been ruled out.

Call or text (973) 699-4100 to schedule an evaluation at the office closest to you.