Lift Light to Shovel Right!
As we start seeing snowfall this winter, the need for shoveling driveways and sidewalks increases. Improper shoveling techniques and practices are a common cause of back pain and injuries. Here are some techniques for proper shoveling this winter:
Do 5-10 minutes of stretching before you shovel to warm up your lower back muscles
Dress warm to improve blood flow and oxygen supply
Wear proper footwear to prevent slipping
Hydrate! Hydrate! Hydrate! Drinking water is an important part of your body’s way of regulating heat and preventing injury
• Don’t shovel first thing in the morning as this is when your spinal discs are most vulnerable
• During heavy snowfall, shovel multiple times, taking breaks, to avoid shoveling deep snow
• Use sand or salt to help provide traction while you shovel
• Use an ergonomic shovel
• Start slow and don’t take on more than you can handle. Take breaks every 10-15 minutes
Here are some mechanical guidelines to help reduce muscle strain or injury during shoveling:
- Keep your back straight
- Bend your knees and keep your stance low and strong
- Stabilize spinal posture by keeping one hand on the handle and the other about 12 inches below
- Dump snow from your shovel by pivoting your entire body and avoid twisting at the waist
- Avoid excess arm movement and keep the shovel load close to your body. This relieves tension on your shoulders and upper back