9 Snow Shoveling Tips for Injury Prevention
Every year, we all have to face it at one point or another… SHOVELING! Since we don’t shovel our driveways and side walks all year long, our body can have a bit or a shock to the system when the snow finally comes around every winter. It is important to use these snow shoveling tips below to protect your body from possible injuries when you shovel your snow.
1. Brace your back
Brace your back and core while shoveling to prevent back injuries. It is important to strengthen and stabilize your core year round to prepare you for tasks that you don’t perform often, such as shoveling.
2. Keep a neutral spine
This means that you should try not to bend your back. When you stand up nice and tall, this is your neutral spine. You should try and maintain a flat back while shoveling to prevent any back or neck injuries. It is very easy to fall into a slumped position while trying to push or lift the snow so be conscious of your back position.
3. Bend with your hips AND knees
This is like a squat motion. By bending both your hips and knees, this alleviates pressure on your back and gives you more strength to get the task done. Your legs are comprised of the largest working muscles after all.
4. Use your legs and arms to throw the snow
By using your arms and legs to throw the snow, this once again, takes pressure away from your back. Out of habit, most people twist their core/back to throw the snow. Use your whole body to distribute the force and help yourself out.
5. Push the snow
Push the snow as much as you can rather than lifting it. All of your muscles will thank you later.
6. Support your shoulders
By keeping your arms tucked in and the force you produce close to the core of your body, you are protecting your shoulder from unnecessary extra force.
7. Push with your hips while bracing your core
By initiating your push motions from your hips (close to the center of gravity for most people), you can generate more force. Bracing your core helps to protect your back.
8. Shovel for no more than 15 minutes at a time
Take a break! You deserve it. 15 minutes at a time is totally okay. Do what you can, go inside, have some hot cocoa and go for round two in a little bit. Your muscles will thank you.
9. Shovel and lift multiple smaller chunks
By lifting smaller chunks, you’re not only saving your muscles from a whole world of hurt, but you are also making it way easier on you in the moment. Small little chunks are much easier to move and you don’t have to feel like you are moving the world while lifting a giant chunk of packing snow.
BONUS TIP
Take your time and dress warmly. You’ve got this!
Julia de Reijke RKin, CSEP-CPT, BASc Kinesiology (Hons), DipFTHP
