As beautiful as newly fallen snow can be from the inside, shoveling outside isn't quite as enjoyable. Every year we help people in our massage therapy department after the first big snow. People who shovel experience back pain, muscle sprains, or even worse injuries. It's easy to forget how vigorous of an activity snow shoveling is. During this cold season shoveling can be a sudden shock to your body because it is so demanding.

 

So here are some helpful tips to get you through winter:

1. If the ground is icy or slick, spread sand or salt over the area to help create foot traction.

Be aware that some areas may be uneven and could cause you to slip, trip, or fall.

2. Selecting a Shovel That's Right for You

Better design will put less strain on your body.

Get a shovel made to push snow. It is far easier to push snow than to lift it. There are shovels made expressly for pushing snow.

Ergonomically designed-is a shovel with a curved handle. The handle allows you to keep your back straighter reducing spinal stress.

A plastic blade is lighter, so there is less weight for you to pick up.

Sometimes a smaller blade is better.

You will not be able to shovel as much snow per shovel load, but the load will weigh less.

 

During Shoveling:

Make your plan of attack:

Fresh snow is lighter in weight-so clear snow as soon as it has fallen. Snow becomes dense as it compacts on the ground. Wet snow is very heavy. One shovelful can weigh 20 pounds or more!

Pace yourself. Take frequent breaks to stretch your back and extremities.

3. Warming Up

Warming up is a key step to preventing injury that is often overlooked. Warm up your muscles before shoveling, by walking for a few minutes or marching in place. Stretch the muscles in your arms and legs, because warm muscles will work more efficiently and be less likely to be injured.

Warm up simply by walking, body weight squats, and even some jumping jacks. By incorporating your whole body into a warm up, you start pumping blood faster, get the blood out to your muscles, and warm them up.

4. Stretching

In conjunction with warming up, stretching is key. Just like in a golf swing, you use a full range of motion during the swing, and so you have to warm up by doing light resistance stretching. By having an increased range of motion, you are less likely to use weaker parts of the body and rely more on your stronger ones (legs and arms). Start out by thoroughly stretching out your legs, torso (side bends and twists), and shoulder rotations. Even small gentle movements can help.

5. Use your legs for the majority of the work

Think about good posture and maintaining the natural curve of your spine.

 

Stand with your feet about shoulder width apart to maintain balance. Try to keep the shovel close to your body. Bend at the knees-not the waist or back. Tighten your stomach muscles as you lift the snow. Lift with your legs-not your back.

Don't bend at the waist. Being aware of your back and keeping it straight will help the natural shock absorption and strength of your spine and the muscles surounding it to work.

According to the American Academy of Orthopaedic Surgeons, "If you must lift the snow, lift it properly. Squat with your legs apart, knees bent and back straight. Lift with your legs. Do not bend at the waist. Scoop small amounts of snow into the shovel and walk to where you want to dump it. Holding a shovelful of snow with your arms outstretched puts too much weight on your spine. Never remove deep snow all at once; do it piecemeal. Shovel and inch or two; then take another inch off. Rest and repeat if necessary."

Avoid twisting movements. If you need to move the snow to one side reposition your feet to face the direction the snow will be going.

6. Use your body in one forward motion

Always toss or drop the snow straight in front of you. Rotation is using your back by itself and remember your legs are stronger. By turning your whole body first you can save your back. Use your arms and your legs together.

Do not twist your body. Dump the snow in front of you. If you need to move the snow to the side, move your feet-do not twist!

7. Don't throw snow over your shoulder! Go forward with the snow.

8. Alternating Sides

Strive for balance and listen to your body. Are you getting sore? Take a break or try changing hand grips so that if your shovel was to your right, leading with the left arm, change it to the left side, leading with your right arm.

9. Smaller Portions of Snow

Begin shoveling slowly to avoid placing a sudden demand on your heart. Pace yourself and take breaks as needed.

Take smaller loads on each shovel and make multiple passes on the total area. If you have more than a couple inches of snow shovel the top inches then move down. Overloading your muscles to try and save time is an easy way to get hurt!

Most importantly - listen to your body. Stop if you feel pain!