Avoiding Back Injuries and Strain While Shovelling

by Albert Maalouf, DC, CCSP 

We've been lucky so far this winter with the unseasonably warm temperatures, but the snow is sure to fall again.  And, that means shovelling.  Whether you are shovelling for five minutes or an hour or more, just think of snow shovelling as a workout. Therefore. it is best to prepare for this type of activity by warming up your muscles.  Stretching the neck, wrists, arms, elbows, back and legs for two to five minutes gets these body parts ready for shoveling. Also, because shovelling is both an aerobic and a weight lifting activity, before going outside, march in place or walk around the house for one to two minutes to get your blood circulating.

Breathing is also very important during shovelling.  As you load the shovel with snow, breathe in.  As you unload, breathe out. To make sure you that you don't lift a heavy shovel full of snow, make the weight just enough for you to be able to drag it.  If you do have to lift it, make sure you don't do any twisting or tossing the snow to the sides.  Instead, turn your whole body, bend at your knees and use your abdominal and leg muscles - not your back muscles - and step into the direction where you are throwing the snow forward. Remove the snow at your pace; do not rush so you can avoid over exertion. Keep your feet stable on the ground and stay balanced you may want to apply sand under to create some traction. To avoid over exertion, take frequent breaks and drink plenty of fluids, preferably water, stay away from coffee and NO smoking.

Through preparation, proper breathing and using the safe ergonomic techniques while shovelling snow, you can avoid unwanted strain and stress to your body and avoid back injuries. Have a happy and safe winter and healthy new year.