How to Prevent Injuries While Snow Shoveling ❄️

Snow shoveling is one of the most common causes of back injuries during the winter season. The good news is with the proper equipment and preparations you can go this season unscathed. Here’s the list:

Pick the Right Snow Shovel 

Ergonomic shovels can help take some of the effort out of snow removal chores.

• A shovel with a curved handle will minimize bending, helping you to use more of your knees then your lower back.
• A small, lightweight, plastic blade helps reduce the amount of weight that you are moving.

Warm Up as if You Were About to Exercise 

Cold muscles are more prone to injury. By warming up for just a few minutes before shoveling you can stave off serious injury.

• Get your heart pumping with a brisk walk, jogging in place, jumping jacks or another full-body activity.
• Stretch your legs by doing some hamstring and quad stretches. 
• Stretch your arms and trunk 
• Hold poses for 10 - 15 seconds
  
  

Use Ergonomic Lifting Techniques

Whenever possible, push the snow to one side rather than 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 - have your shoulders and hips both squarely facing it.
• 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).
• Avoid twisting the back to move the snow to its new location - always pivot your whole body to face the new direction.
• Keep the heaviest part of the object close to your body at your center of gravity - do not extend your arms to throw the snow.
• Walk to the new location to deposit the item rather than reaching or tossing.

When gripping the shovel, keep your hands about 12 inches apart to provide greater stability and minimize the chances of injuring your low back.

Pace Yourself

Shoveling small amounts of snow at a time is less strenuous than shoveling a large pile at once.

• In deep snow, remove a few inches off the top at a time, rather than attempting to shovel the full depth at once.
• When shoveling, take a break for a minute or two every 10-15 minutes or if you feel overworked at any point. Use this opportunity to stretch your arms, shoulders, and back to keep them warm and flexible.

Dress for Success 

• Wearing shoes or boots with good treads will help to minimize the chance of slipping.
• Layer your clothing. It’s better to be too warm than too cold. By layering you can easily remove a layer if you get too hot. 
• Wear insulated gloves if possible, mittens are great but limits your ability to have a good grip. 
• Heat packs!! They are on every quick-mart counter during the winter season. Place one under your toes and in your gloves. I highly recommend using HotHands!! 

Use a Snow Blower

• If you live in a chronic snow area you should invest in one or bribe a neighbor with some healthy snacks or a bottle of booze 😜 (depending on the neighbor)! 
• Still stretch and dress for success! 
• If you do get injured schedule a session immediately! 

Namaste 

Jared Ruban, Master Therapist