Tips For Shoveling Snow
Unlike many people, I am a big fan of shoveling snow and I look forward to it every winter. Shoveling snow may not seem like a highly demanding physical activity, but depending on the person it actually can be quite taxing. Especially when the snow is wet. It’s perfect for building snowmen with, but not as fun to shovel.
Sudden physical exertion, combined with cold weather, has been shown to increase both heart rate and blood pressure, even in healthy people.
Here are some things you can do to prepare and keep yourself safe when shoveling snow:
Stretch and warm up for a few minutes beforehand
Do some sort of activity to get the heart rate up, such as climbing the stairs a few times, or walking on the treadmill, etc.
Do arm circles forward/backward, arm swings in/out, bodyweight squats, or sit to stand from a chair.
Wear appropriate clothing. You want to keep warm, but you also want to stay mobile. Consider layers and heated cold gear. Keep your feet warm, because if the toes and feet start to go numb, the chance of a trip and fall increases.
Push snow instead of lifting it. Push the snow and then lift it up using your legs. Switch arms, too. If you guide with the left and push with the right, be sure to switch it up after a few minutes or a few pushes.
Lift smaller loads of snow, rather than heavy shovelfuls. Be sure to take care to bend your knees and lift with your legs rather than your back.
Use a shovel with a shaft that lets you keep your back straight while lifting. A short shaft will cause you to bend more to lift the load. Using a shovel that’s too long makes the weight at the end heavier. Step in the direction in which you are throwing the snow to prevent the low back from twisting. This will help prevent “next-day back fatigue.”
Avoid excessive twisting because the spine cannot tolerate twisting as well as it can tolerate other movements. Bend your knees and keep your back as straight as possible so that you are lifting with your legs.
Take frequent breaks when shoveling. Stand up straight and walk around periodically to extend the lower back. Backward bending exercises while standing will help reverse the excessive forward bending of shoveling: stand straight and tall, place your hands toward the back of your hips, and bend backward slightly for several seconds.
Salt your driveway and walkways before it snows, to make snow removal easier. This will also help prevent slips and falls on icy ground.
Start shoveling early when expecting heavy snowfall. It’s much safer and less strenuous on your body to shovel a little at a time, a few times, than shovel a lot all at once.
Make sure your vision is clear. Be sure your hats and scarves aren’t blocking ice or uneven surfaces on the ground or in front of you.
Consult with your physician before shoveling if you have any medical conditions.
If you or anyone you know is experiencing back pain, consult a licensed physical therapist.
You may be sore after shoveling, but you should know the difference between soreness and injury. If you’re feeling sharp pain, numbness/tingling, extreme fatigue, shortness of breath, or dizziness, you could be injured.
Be knowledgeable on the signs of heart attacks as well as other injuries, and pay attention to the onset of any of these symptoms, as they could be serious.
If you’re injured or suspect you might be injured, be sure to seek medical attention from a qualified healthcare practitioner.
With that being said, let it snow! And also, go Bears!
Written by Daniel Le, DPT