4-Tips to protect your back while shoveling

Winter is here and with that comes the joy of snowfall and the dread of snow shovelling.  Be proactive this year and learn the correct technique for shoveling that can help protect your back and avoid injury this winter.  Also, did you know that with moderate effort you can burn approximately 397 calories/hr (depending on your weight). The following tips can help you stay pain free AND earn that cup of hot chocolate afterwards! 

Tip 1: WARM UP-just like you would warm up before lifting weights in the gym you have to warm up before lifting shovels full of snow. Try a dynamic warm up that involves lubricating the spine and activating your “core”.  March or jog in place, do a few air squats, lunge with rotation and birddogs. 

Tip 2: Choose the right shovel. It should be ergonomically designed with a curved blade, so you have the option to push the snow, and a bent handle to decrease the lower back stress and injury risk. 

Tip 3: Technique is key.  

• Keep your feet shoulder width apart, knees unlocked or slightly bent and back flat. 

• Scoop and lift the snow using your knees rather than your back. 

• Keep the loads light and close to your body.

• Turn your body toward the place you want to dump the snow, AVOID twisting. 

• Do not throw the snow over your shoulder to eliminate stress on your spine.

Tip 4: Pace Yourself- Maintain a slow steady tempo to avoid fatigue.  Try shoveling for 5-10 mins and then taking a 30-60sec break. During the break do some standing back bends, since shoveling involves being in a constant flexed position, this will help to decrease the stress put on your lower back. Remember snow removal is a marathon, not a sprint! 

Bonus Tip: Try to get out there when there’s only a few inches on the ground rather than after the snow has stopped (especially if it’s a big snow storm).  I know, I know it’s a pain to get bundled up multiple times, but your back will thank you.      

Back Pain Advice: Research suggests that those who get to a physical therapist quickly for a specific injury will recover faster and reduce re-injury risk compared to those who decide to “wait it out”.  Even if you are planning on seeing an orthopedic doctor, call a physical therapist, chances are you can get in to see them quicker and they can give you professional advice and guidance while you wait to see your orthopedic.  Bottom line is don’t wait to get help even if it’s a minor back ache.