Snow Shoveling Safety

Snow.jpegIf you are like us, you have probably spent a good chunk of time clearing off your car, driveway, and sidewalks these past few weeks. If you are not used to this kind of strenuous activity, you also might have felt tired and sore once you were finished. At BodyTech Physiotherapy we have already seen an influx of people with low back pain due to shoveling snow. As a result of this, we have compiled a list of safety tips to keep you moving injury-free until spring rolls around.

  1. Consider hiring snow removal services if you have lower back issues or heart problems, including a previous heart attack, a known cardiac disease, high blood pressure, and/or high cholesterol.
    • Snow shoveling can be as strenuous on your body as lifting weights – a sudden increase in physical activity levels, especially without proper form, can predispose you to injury.
    • Studies have shown that exercise using your arms (like shoveling) significantly increases blood pressure levels compared to leg exercise (like walking), putting you at a higher risk of a heart attack.
  2. OLYMPUS DIGITAL CAMERAUse the proper tools
    • Sturdy, non-slip winter boots and salting are essential to prevent slips and falls.
    • An ergonomic shovel can help reduce excessive amounts of forward bending, which could otherwise put a lot of strain on your lower back.
  3. Use proper form
    • Stand with your legs hip width apart
    • Hold the shovel close to your body
    • Space your hands apart to increase leverage
    • Bend from your knees, not your back
    • Engage your core/tighten your stomach while lifting
    • Avoid twisting while lifting
    • Walk to dump your snow instead of throwing it
    • Pushing is easier than lifting
  4. Warm up
    • Cold, stiff muscles are more prone to injury. Get your body warmed up and ready to go by marching on the spot, doing some small squats, and rotating your upper body from side to side.
  5. Shovel early and often
    • Freshly fallen snow is lighter and fluffier than snow that has been sitting for a few hours, which makes moving it much less stressful on your body.
  6. Slow and steady wins the race
    • Though it may be tempting to power through and get your shoveling done as fast as possible, work at a slow and steady rate while focusing on proper form to decrease your risk of injury.
    • If there is a large amount of snow, work in layers of 2-3 inches instead of trying to lift it all at once.
  7. Take breaks and hydrate!
    • We recommend shoveling for 15 minutes followed by a 15 minute break
    • Remember to drink water or other non-alcoholic beverages during your break – shoveling is hard work!

BodyTech Physiotherapy

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