Practice Safe Shoveling!

During the winter months snow shoveling can be a pain, considering that each shovelful of snow weighs about six pounds. That’s a lot of repetitive lifting, and wear and tear on your back. These back health tips will ease the hassle of clearing your driveway and help keep your back in shape.

Warm-up

Before tackling any strenuous activity, a quick 10 minute warm-up such as a walk around the block will kick-start your muscles for the activity ahead and help prevent injury. Stretch and warm-up to prevent injury!!!

1. Don’t let snow pile up: If the weather report calls for several days of snow, frequent shoveling will allow you to move smaller amounts of snow after each snowfall.

2. Pick the right shovel: Use a lightweight push shovel.

3. Push, don’t throw: Push the snow to the side rather than throwing it. Avoid as much lifting and twisting as possible.

4. Bend your knees: If you need to lift the snow, bend your knees and use your leg and arm muscles to do the work while keeping your back straight.

5. Take a break: If you feel tired or short of breath, stop and take a break.

6. Keep comfort in mind: Layer your clothing so you can adapt to changing temperatures. If you become too warm while outdoors, simply remove a layer or two.

7. Stay hydrated: Even though it’s cold outside, your body still needs plenty of fluids. Remember, if you feel thirsty, you are already dehydrated.

8. Take it slow: Rest when you feel tired or short of breath. Stop shoveling if you experience sudden or prolonged joint or muscle pain.

9. Cool down: After you’ve finished shoveling cool down by taking a walk and stretching out tense muscles

Resources

1. Canadian Chiropractic Association. 2013. http://www.chiropracticcanada.ca/en-us/backs-and-health/back-care-tips/around-home/shovel-light.aspx