Each year we get beautiful snow that quickly turns into a nuissance. Shoveling snow from our driveways and sidewalks is a tough job, but is a great way to get in a moderate-intensity exercise. However, if snow is not shoveled correctly, injury can result. One of the leading injuries from snow shoveling is low back pain. So, before you get to work, here are some tips to keep in mind...
- Warm up your muscles before you start the snow removal process. You can march in place, do jumping jacks, walk the dog , or walk up and down the stairs a few times.
- After you have warmed up the muscles, make sure to stretch. Focus on stretching your legs, arms and back.
- Choose an appropriate shovel. Many hardware stores now sell an ergonomically designed shovel that helps keep your back straight to reduce the stress on your spine. Other things to consider when purchasing a shovel include a plastic blade and smaller blade. The plastic is lightweight and the smaller blade limits the load. When applicable, a shovel that is designed for pushing snow is much easier than having to lift. To prevent the snow from sticking to the shovel, you can spray your blade with a silicon lubricant or even olive oil to allow the snow to easily slide on and off.
- Wear proper shoes that provide traction to prevent the risks of slips and falls.
- When shoveling snow, always bend at the knees and not the waist. Keep your feet shoulder width apart to provide a wider base of support to help maintain balance. Tighten your stomach muscles by pulling in your belly button to protect your back when you are lifting. Keep your back straight and avoid twisting. Push the snow whenever possible, but if you can't, make sure to turn your entire body after you have lifted the snow to dump it. You should be positioned so that you are facing the snow pile and are able to throw it straight foward. Keep the load close to your body, because a longer lever arm makes the load heavier.
- Tackle the job early, the longer the snow sets, the heavier it gets.
- Remember to take multiple breaks and to quit if you are experiencing pain.
- Spread sand or salt on slick and icy areas.
- If you are unable to shovel snow, you may consider using a snowblower or paying someone else to get the job done.
So before you start shoveling that dreaded mess, make sure to take this information into consideration to prevent injuries from occuring. If you still manage to injure yourself, contact your doctor. Depending on your injury, you may need Physical Therapy. Physical Therapy is a conservative method to alleviate back pain and to help you strengthen your core to prevent it from happening again. Have fun and be careful!