Winter is here. According to AccuWeather.com, the Chicago area will get between 50-58 inches of snow this winter. Long-range forecasters are expecting this winter’s snowfall and average temperatures to rank the city as home to the nation’s worst winter. But wait, before you start researching your next warm weather get-away, allow us to help you stay healthy, as you will inevitably shovel snow this winter.
Here at C.A.R.E. Physical Therapy, we’d like to help you avoid back injuries this winter. We know that using the wrong body mechanics while shoveling can put extra stress on the lower back. Common injuries such as low back strain, disc herniation, and degenerative disc disease are often exacerbated by shoveling snow. Please consider the following tips to avoid low back injury.
Warm Up: Snow shoveling is strenuous exercise and should not be performed if your body is cold and/or stiff. Gentle stretches for the back, legs, and arms as well as 5-10 minutes of cardiovascular warm up is recommended. Get your body warmed up with a brisk walk or other exercise.
Minimize Risk of Falls: Since the surface you are shoveling is most likely slippery or icy, spread salt or kitty litter to avoid falling. Snow boots with rubber tread should be worn to increase traction with the ground.
Pick Your Shovel Wisely: Use a shovel with a curved or adjustable handle. This will minimize the amount of bending your knees and back will do in order to place the shovel on the ground. Pick a shovel with a small, plastic blade instead of a large, metal blade. This will make the shovel lighter because plastic will weigh less. A small blade is better because it will be less likely to pick up large amounts of snow at once.
Shovel Wisely:
- Grip the shovel with your hands at least 12 inches apart. This will allow for adequate leverage.
- Face the snow you wish to shovel with your hips and shoulders pointed in the same direction.
- Bend at the hips and knees. Try to keep your back relatively straight, with your abdominal muscles in control of the motion. Use your leg muscles to lift the snow.
- Pick up a small amount of snow. It should not feel like a very heavy load.
- Avoid twisting at your back and pivoting. Always turn with your entire body.
- Push the snow, if possible. Or, walk with the snow on the shovel. Avoid reaching and throwing the snow from the shovel.
Don’t Try To Be a Hero: Take a rest break every 10 minutes. Always stop shoveling if you feel fatigued or experience pain. If possible, only shovel 2-3 inches at a time.
Lindsay Lindquist, PT, DPT
