Shoveling Snow
Northeast Ohio snow is no joke.
Do you want to prevent back pain while shoveling?
Read on.
Shoveling snow is the norm for many months out of the year if you live around Cleveland. This blog post is to help you prevent an injury to the low back while inevitably shoveling snow at some point over the next few months! Let’s get right into it. Shoveling is a very strenuous activity on the body. We must properly prepare to make sure it doesn’t do more harm than good.
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Warm up the low back. Shoveling is exercise! And like exercising, we must prepare our muscles and joints for the work it’s about to do. Taking a couple minutes to do a few simple stretches to the low back and hamstrings will go a long way. The video below gives you some options!
Properly hydrate. If you are dehydrated, your body can’t regulate heat as well. This will make you cold and numb over time. Hydrate before you go out as well as when you take breaks in between shoveling.
Wear appropriate clothing. Warm clothes are important so our muscles stay warm and are able to move and be used to their fullest potential. If we are cold and tense up, our muscles do the same and are unable to move well. Also, shoes and boots with good tread minimizes the chance of slipping!!
Choose the right time to shovel. Keep in mind that right after you wake up in the morning, the discs in your spine are hydrated to the max. This may put you at higher risk for a disc herniation from bending and twisting while shoveling. I’m not saying never shovel in the morning, because I know that it’s sometimes 100% necessary to get out of the garage! I’m just telling you to make you aware, and hopefully you’ll follow these steps to lessen your risk of back injury!
Use and ergonomic shovel. There are so many great shovels out there with different lengths, grips, weights, and shapes to help you push snow with less bending and twisting. Pro tip: when the shovel is on the ground, the correct handle length for YOU would be up to your elbow or chest. Also, lighter shovels are typically easier to use.
Keep good posture. Hinging at the hips while shoveling is key to keeping your back straight. Lifting with your legs is also very important. Another way to prevent your back from rounding is to have your lead hand only about a foot away from the handle.
Shovel snow in layers. Instead of going to the bottom of two feet of snow and lifting it all at the same time, most likely straining the back, take the snow off from the top a few inches at a time. This will absolutely prevent a lot of back injury while shoveling. Yes, it takes longer. Yes, you will thank yourself later.
Alternate sides. If it doesn’t feel too weird, every few minutes it would do your back some good to alternate which foot is forward and which hand is on the handle. The repetitive motion of shoveling over time can strain your back, unless you’re shoveling absolutely perfectly. But even then I would say that since shoveling is a very single-sided activity, you should try to use both sides to even out which muscles are doing the work.
Take breaks. Rome wasn’t built in a day. Give your body a break and don’t work for more than 20 minutes at a time. On your breaks catch your breath, drink water, and do a little stretching.
Shovel multiple times per day. This avoids having to shovel deep and heavy snow. Shoveling more often keeps the snow you are shoveling loose and not compacted.
Spread salt. Even sand or kitty litter will do the trick. These can all increase traction and avoid slipping.
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Now if your follow this list, there’s a good chance you won’t hurt your back while shoveling. If you do happen to hurt your back though, give us a call and we will get you in for treatment!
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https://www.spine-health.com/wellness/ergonomics/snow-shoveling-techniques-prevent-low-back-injuries