Get the Scoop on Snow Shoveling

Using the wrong body mechanics when shoveling snow can put undue stress on your spine making it one of the more common causes of back injuries during the winter months. Snow Shoveling can be compared to weight lifting, and in some cases, the aerobic aspect of this activity is similar to a workout on a treadmill.

Here are a few tips to remember before you start toting the white stuff:

• Do your back a favor by warming up for five to ten minutes before you start shoveling. Warm up thoroughly. Cold tight muscles are more prone to injury then warmed up, flexible muscles.
• Pace yourself. Removing small amounts of snow frequently is less strenuous than removing a large pile at once. Removing snow over a period of days will lessen the strain on your back and arms. 
• Slippery conditions while shoveling can lead to slipping and/or falls and strains that can injury your back. Spreading sand, rock salt or kitty litter on your sidewalk or driveway will increase traction and reduce the likelihood of slipping on the ice.
• Although you may be tempted to forgo your winter boots for a more stylish shoe, don’t! Remember the pain of an injured back can last a lot longer then the latest shoe style.
• Use ergonomic lifting techniques:
  • When possible, push the snow to one side rather then lifting it.
  • When lifting the snow shovel is necessary, make sure to use ergonomic lifting techniques:
    • Always face towards the object you intend to lift
    • Bend at the hips, not the low back, and push the chest out, pointing forward. Then, bend your knees and lift with your leg muscles, keeping your back straight
    • Keep your loads light and do not lift an object that is too heavy for you
    • If you must lift a shovel full, grip the shovel with one hand as close to the blade as comfortably possible and the other hand on the handle (handle and arm length will vary the technique)
    • When gripping the shovel, keep your hands about 12 inches apart to provide greater stability and minimize the chance of injuring your lower back.
    • Avoid twisting the back to move your object to its new location – always pivot your whole body to face the new location
    • Keep the heaviest part of the object close to your body at your center of gravity
    • Walk to the new location to deposit the snow rather then reaching or tossing

Do you have any other questions for the staff at Denver-Vail Orthopedics? Contact us through our easy to use online form