Nobody likes to shovel snow, but living in Canada it is pretty hard to avoid. Even if you are lucky enough to have a snow blower to use, it is very hard to avoid shoveling completely.
Back pain or injuries following shoveling are incredibly common, but they don’t have to be! Keep reading from some tips to help keep your back pain free this winter.
Before you start:
- Drink plenty of water. Dehydration is just as big an issue in the winter months as it is in the summer.
- Dress in several layers so you can remove a layer as you get warm.
- Wear proper footwear. Shoes and boots with solid treads on the soles can help to minimize the risk of slips and falls.
- Pick the right shovel. Use a lightweight, non-stick, push-style shovel. A smaller blade will require you to lift less snow, putting less strain on your body. An ergonomically correct model (curved handle) will help prevent injury and fatigue. Also, if you spray the blade with a silicone-based lubricant, the snow will slide off more easily.
- Before beginning any snow removal, warm up for five to 10 minutes to get your joints moving and increase blood circulation. A brisk walk will do it.
While Shoveling
- Push, don’t throw the snow- push it to one side as much as possible. If you do have to throw, position yourself straight to avoid twisting and turning
- Bend your knees and use your arm and leg muscles to push and lift while keeping your back straight
- Watch for ice- be careful you don’t slip or fall! With temperatures rapidly changing, it is easy for ice to build up. Consider putting down salt or sand to help you keep your grip.
If you still experience pain with shoveling, consult with a health care practitioner (like a chiropractor) to help address your individual needs and decide on a plan of action.
Source: via the Ontario Chiropractic Association (https://chiropractic.on.ca/self-management/lift-light-shovel-right/)
Dr. Brenna Byer D.C. 