Tips to Prevent Lower Back Strains when Shoveling Snow
Posted on Wed, Jan 05, 2011 @ 12:02 PM
Winter has certainly hit the Northeast already this year with our first major snowfall bringing over 1 foot of snow to some areas of Rhode Island. And with several more weeks of winter to go, we can likely expect to see a lot more of the white stuff across the state.
Snow shoveling can be great exercise, but lower back strains and injuries from slips and falls sustained while clearing snow sends thousands of Americans to the doctor and/or physical therapy every year. So whether you love watching the snow fall or groan every time you hear a winter weather advisory, here are some suggested precautions to take whenever you venture out into the ice and snow to clean up after a storm.
Eight ways to help prevent lower back strains and other injuries the next time the snow falls:
1) Choose the proper snow shovel — Use an ergonomic shovel to minimize the amount of bending necessary to lift snow. Experts recommend metal or aluminum shovels rather than plastic shovels because metal will, more often than not, last longer and can support heavier loads of snow. The shovel handle should be shaped like a semi-circle and the shovel shaft can be made of metal or wood, either will be fine. Without doubt, a shovel built like this will assist you to leverage the snow you shovel and can be utilized too for pushing snow or scraping ice, also it can be held easily for longer periods of time. Finally, make sure that the shaft has enough length for you to shovel snow while standing upright as excessive bending over at the back is what usually produces back pain.
2) Warm up before grabbing the snow shovel — Get your muscles moving before putting heavy strain on them. Just 10 minutes of light indoor exercise before shoveling will loosen up your muscles. Sit ups, crunches, Pilates or other core muscle strengthening exercises are great choices.
3) Stretch before and after shoveling — Stretching muscles before clearing the driveway will help you avoid lower back pain, shoulder injuries and other muscle strains. Pay careful attention to stretching your hamstrings and lower back as they are often the muscles that are already under constant strain due to muscle imbalances and are therefore more prone to injury.
4) Be careful lifting heavy snow — Push snow across with the shovel instead of lifting when possible. When lifting, use the major muscles in your legs. Your leg muscles are stronger than your back muscles. Again make sure you are keeping your spine straight and bending your knees and hips to perform the lift. When you must lift the snow, it’s safer to keep the weight of each load lighter, even if it means more shoveling.
5) Avoid twisting and bending — Face the direction that you will be lifting, walking with the object, shoveling, or raking. If you have to, twist, stop, move your feet in small steps, and then continue with the movement. In essence, you should scoop in a forward motion and step in the direction you throw the snow to avoid back pain the day after shoveling snow.
6) Take frequent breaks —If you have any previous health conditions, be sure to contact your doctor to make sure it is safe for you to shovel. If you’re out of shape, don’t overdo it. Shoveling snow provides at least moderate cardio and resistance exercise. Rest as needed, taking the time to stand up straight and bend backwards slightly to stretch out back muscles tired from stooping over.
7) Wear boots with slip-resistant soles — Some of the most traumatic injuries sustained while shoveling are caused by slipping on the ice. Skull fractures, herniated discs, and broken bones can result from a hard landing. Slip-resistant boots or ice and snow traction cleats can help keep you on your feet.
8) Clear the snow as soon as it has fallen — Fresh snow is lighter in weight. Snow becomes dense as it compacts on the ground. Wet snow is very heavy. One shovelful can weigh 20 pounds or more!
-Sarah Spino PT, ATC