Snow Shoveling Tips

With the chance of snow once again in the forecast, it is important to remember that shoveling should be treated as an exercise much like weight lifting or running. Throughout winter and into spring, dense wet snow can be intense, and shoveling it can cause a variety of injuries. These can include injuries to the back, shoulder pain, pulled or strained muscles, and injuries caused by slipping and falling. Cardiovascular issues such as heart attack and AFib (Atrial Fibrillation) are also potential risks triggered by shoveling wet heavy snow (don’t become of these statistics).

The best way to protect yourself from injuries this snowy season is to take the proper precautions to handle this vigorous activity. Below are some strategies you can use that will help ensure your safety.

Warm Up and Take Breaks

It is important to warm cold muscles and to stretch properly before exercising, and the same principle applies to shoveling snow. By stretching out the lower back, the risk of injury from awkward twisting and bending dramatically decreases.  Likewise, spending time warming up the shoulders may help to reduce the risk of shoulder pain. Gentle backward bending or spinal twists and simple shoulder rotations are also easy ways to prepare your body for the exercise of shoveling.

Shoulder Circles

Back Warm-Ups

Better yet, if your PT has given you preventative exercises or stretches in the past, dust off those exercises and use them before and/or after shoveling.

Considering that it may have been a while since the last time you shoveled snow, be cautious with performing this “new” activity. To avoid excessive muscle fatigue and lower back strain, divide the task into short intervals, either by section of sidewalk/driveway or based on time. Take rest breaks often, especially if you are breathing hard.

Good spine angle and bent knees.

Rather than twisting your back, keep the spine in a neutral position and use your legs to bend and pivot, or reposition your feet when tossing snow.

Use Proper Equipment

An ergonomic shovel (with a curved handle) will help to improve your leverage.  Regardless of the type of handle you’re using, be sure to keep one hand close to the bucket of the shovel, which will reduce the amount of stress transferred to the spine.  Work with smaller scoops of snow rather than trying to lift one large scoop.  A push- or plow-type shovel will help you avoid having to lift altogether.

In order to reduce the chance of slips and falls, make sure you are wearing shoes with good tread to provide adequate traction. For icy conditions, a slip-on traction device such as Yak Trax will dramatically increase your foot grip.

Don’t Ignore Signs of a Serious Problem

If at any point you experience pain or discomfort while shoveling, it is important to either slow down your effort or stop.  Do not ignore the body’s early warning signs of an injury. Muscular fatigue is expected; however, be aware of any chest pain or pressure, nausea, cold sweat, sudden dizziness, or shortness of breath.  These are all signs of heart attack, and if you experience any of these symptoms, call 911 immediately.

Make sure to stay hydrated.  Even though it’s cold outside and sweating may not be as prevalent, dehydration can still occur.  Pre-hydrate before you shovel and drink plenty of water or electrolyte supplements during breaks.

Outsource the Task

For some people, hiring the neighborhood kid, contracting with a landscaping service, or giving a neighbor a few dollars to snow-blow your sidewalk is far cheaper than co-payments for doctor and physical therapist visits, or even a trip to the hospital!  Listen to your body’s signals and know that asking for help in some situations may be the best course of action.

Finally, if pain persists after shoveling, it may indicate a serious injury.

Physical Therapists are specifically trained in treating movement dysfunctions and musculoskeletal pain with manual therapy and neuromuscular re-education strategies. A good PT can teach you specific stretches, strengthening, or core exercises that will help protect you from injury and keep you active this winter and beyond.

Click here to request an appointment or call (410) 204-1522.